7/3/2024 – WOD

a) Front Rack Lunges – 5×10 (build to a heavy set of 10)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Each set should be close to failure for part (b).

Conditioning “18 Min Clock”
90 Sec AMRAP x 12 w/ Partner (interval style)
6 Deadlifts (67%+)
12 Box Jump Overs 24/20″
Max Cal Ski

WOD Notes: Score is total cals. This WOD is interval style, where it’s 90 sec of work + 90 sec of rest x 6 rounds each. You will do a total of 36 DL + 72 BJO + calories on the ski. Start @ 67% for rds 1-2 of the DL & increase to 70% for rd 3/4 & 72-73% for rd 5/6. You should be able to touch n go. If you can’t maintain a tight rigid back, do not increase! You should be able to get at least 45 sec to ski! Scale reps on the box if you can’t move through them quick. No STEP-UPS allowed, so choose a low box or jump on plates. 

a) Seated DB Bicep Curls (slight incline) – 4×12
b) GHD Sit-ups – 10×10 – weighted (rest 30 sec between)

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