6/12/2024 – WOD

Strength
a) RDL – 5×5 @ 75%+ (use straps) – a little heavier than last wk
b) Seated DB Seasaw Strict Press – 5×6 each arm (heavy)
—Superset a/b every 3:30. Partner up to save time on cleanup.

Conditioning
For Time w/ Partner
800m Sled Drag 90/45#
8 (8 Hang DB Curls 50/35# + 3 Wall Walks)
80 T2B  (RX+ = 120)
8 (8 Hang DB Curls 50/35# + 3 Wall Walks)
800m Sled Drag 90/45#

WOD Notes: Goal is sub 20 minutes once again. You should be able to RUN the majority of the sled drag and it should take you no more than 5 minutes. Partner A will work on the Hang curls while Partner B does the WW. You will each do 4 rounds before the T2B & 4 rounds after the T2B. T2B sub = T2R, GHD SU, weighted SU, incline bench leg raises. That will be “you go, I go”.

Assistance
a) 8 DB Lateral Raises + 8 DB Front Raises – 4 Sets
b) GHD Sit-ups – 4×30

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