Strength
a) Push Press or Strict Press – 5×5 @ 80%+
b) One Leg RDL – 5×6 (each leg) – heavier than last week!
—You may use DB/KB/BB for part (b). Elevate back foot slightly on 2 plates (6-7″ off floor). You can build to a heavy set for both part a/b, but try to get at least 2-3 heavy sets in!
Conditioning
2 Min AMRAP x 10 (interval style w/ partner)
5 Wall Walks
6 Laps Sandbag Bear Hug Carry 150/115#
Max Cal Ski
WOD Notes: Score = total cals with your partner. Goal is to have at least 45 seconds to ski/round. 1 Lap = 5 Mats. Interval = 2 min on / 2 min off x 5 sets each. Try to go heavy on the carry if possible, since you have rest between each round. SPRINT the ski! You may cut WW back to 3-4 if necessary (should take around 30-35 sec).
Assistance
a) 30 Sec Russian Twists (weighted: plate doesn’t touch floor) + 30 Sec Hollow Rock x 5 Sets
b) DB Lateral Raises – 5×10 (slow eccentric)
—Rest 1 min between each set of RT & HR.