Conditioning
For Time w/ Partner
800m Run
60 C2B Pull-ups
30 Squat Clean n Jerk 155/105#
800m Run
60 C2B Pull-ups
30 Squat Clean n Jerk 185/125#
800m Run
WOD Notes: Goal is 30-35 minutes. C2B Sub = chin over bar or banded pu. Cnj = 55% & 65%. Should be quick singles on the first bar. 2nd bar = you should need a few extra secs betore each rep.
Strength
a) Hang Snatch + Full Snatch + 1 OHS (1 Sec pause) – 1 Set Every 90 Sec x 8 Sets
b) Deadlift – 5×4 @ 75-80% (no touch n go) – heavier than last wk
c) DB Presses – 5×8 (3 sec eccentric)
—Choose either (a) or (b) & (c). Build to a heavy set for part (a). If you don’t have mobility for OHS, just squat as deep as you can. If you need more time for part (a) as it gets heavier that’s ok. 18 Min to get this work done.
Conditioning
6 RFT
6 Dball/Bag over Shoulder 150/115#
15/12 Cal Row
***2 Rope Climbs 20ft (after Rounds 1/3/5)
WOD Notes: Goal is 11-15 minutes. Dball/bag should heavy & take about 30 Sec to do the 6 reps. RC sub = 15 RR or 3 strict up/downs.
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) EZ Bar Bicep Curls – 5×10 (heavy)
Strength
a) Back Rack Lunges (3″ deficit) – 5×8 (build to a heavy set of 8)
b) DB Bent-over Rows– 5×8 each arm (pause + slow eccentric)
—Superset a/b every 3:30. FRL = 4R + 4L. Stand on a 45# or 55# comp plate & step back w/ knee touching ground each rep. Try to to similar weight as last week.
Conditioning – “20 Min Cap”
3 RFT
2 (4 Wall Walks + 10 DB Lateral Raises)
150m Backwards Sled Drag 45/25# (RX+ = 70/45#)
500/425m Ski
WOD Notes: Goal is to get under the 20 min cap, however take your time on the WW/DB Lateral Raises porition. Push the pace the sled drag & ski erg. This will be a lower HR WOD overall & will involve more muscular endurance in the quads & shoulders. You will do (2) sets of 4 WW & 10 DB Lateral raises. Try to control the tempo on the raises & don’t rush through them. Sled Drag is to the old “Cantel” sign.
Assistance
a) GHD Sit-ups – 6×20 (weighted) -rest 45 Sec between
b) DB Reverse Flies – 4×15
