Strength
a) Bench Press – 5×5 @ 75-80% (pause each rep), 1XME @ 65% (12-15 reps)
b) One Arm Farmers Carry (use straps) – 3×40 Sec (each arm) – Heavier than last WK!
c) TIb Raises – 3×15 (TIb bar) or 3×20 (against wall)
—20 Min to get this work done. Superset a/b/c as needed. You should be needing to put the weight down at the :40 sec mark for part (b). You may march in place too if necessary.
Conditioning
8 RFT
10 T2B (RX+ = 12)
10 Lap Shuttle Run (300ft)
6 Devil Press 50/35# (RX+ = 55/40#)
WOD Notes: Goal is 14-18 minutes. T2B sub = T2R, Hanging Knee Raises, V-ups, or sit-ups. 1 Lap = 5 Mats. DP should be done next to the rig so that you can transition right into the shuttle runs. You don’t need to reach down & touch the ground after each lap.
Assistance
a) Hollow Rocks – 60 Sec on / 60 Sec off x 5 Sets
b) 8 Lateral Raises + 8 Front Raises – 4 Sets