1/15/2025 – WOD

Strength
a) Deadlift (3″ deficit) – 5×4 @ 80-82% (heavier than Wk 1)
b) GHR (3×15) or Hamstring Sliders (3×15)
c) DB Shoulder Press – 5×7 (5 sec eccentric)
—Superset a/b/c every 4 min (ODD RDs) & every 3:30 on EVEN RDs. Stand on 3-4 mats or a 55# red comp plate. Work with a partner to make clean-up quicker.

Conditioning
1:30 Min AMRAP x 12 w/ Partner (interval)
8 Sandbag Squats + 6 Lap Sandbag Carry (150/115#)
Max Cal Ski

WOD Notes: Goal is to have 30-40 Sec to ski each round. Squats are done w/ the bag/ball on your back. For the carry, ODD RD’s = leave on your back & EVEN RD’s = Bear Hug. The hard part will be positioning the bag/ball on your back for your squats. Ski Ergs should be lined up where the bikes are on that side of gym w/ the bag/ball in front of them to make transitions quick. 1 lap = 5 Mats. Each partner does 6 rounds, score = total cals.

Assistance
a) Weighted Sit-ups – 5×20 (hold DB behind head)
b) DB Front Raises – 4×10 (pause each rep)

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