Strength
a) Hex Bar DL – 5×6 @ 75-80% (no touch n go)
b) Dips (bar/ring) – 5×8 (use a band or weight as needed) – same as last wk
—Superset a/b every 4 minutes. Lower to the ground under control & reset each rep. Heaver than last WK for both parts.
Conditioning
5 RFT
15/12 Cal Bike
12 C2B Pull-ups (RX+ = 6 Bar MU)
50ft DB Walking Lunges 70/50#
WOD Notes: Goal is 13-18 minutes. C2B Sub = chin over bar, banded pu, or lat pulldown w/ pulley. Try to make it difficult for 12 reps unbroken or you have to break them up once if you’re setting up a band. The DB WL you will hold (2) DB’s at your side & lunge 25ft down & back. If you have to set them down once at the turnaround that’s fine. This will feel similar to Monday as far as grip, but your legs will def feel heavy towards the end.
Assistance
a) GHD Sit-ups – 10×12 (weighted) -rest 30 Sec between
b) DB Reverse Flies – 4×15