Conditioning
Buy In: 1,776 meter run together
177 Wall Balls 20/14# (10/9.5ft)
76 Burpees
50 Power Cleans 135/95#
76 T2B
177 Cal Row
Cash Out: 400m Sandbag Carry (together) 100/70#
WOD Notes: The run and the carry are the only movements where you work together. No goal or time cap on this. Just have fun & move at your own pace. Try to stay cool & hydrate.
Strength
a) Deadlift – 5×4 @ 80%+ (no touch n go)
b) DB Strict Press – 5×8 (heavy)
—Superset a/b every 4 min. Heavier than last wk for part (a)
Conditioning
5 RFT
50 Double Unders
10 Overhead Squats 135/95#
15/13 Cal Ski
WOD Notes: Goal is 9-14 minutes. DU sub = 75 singles or 100ft versa. OHS should be unbroken each round & use around 50% of max. You may sub front squats if OH mobility is limited.
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 4×12
Strength
Hang Clean + Front Squat + Jerk – 1 Set Every 90 Sec x 8 Sets
—Start @ 65% & build to a heavy set by the end.
Conditioning
12 Min AMRAP
3 Clean n Jerk 185/125# (RX+ = 205/135#)
8 T2B (RX+ = 10)
10/8 Cal Bike
WOD Notes: Goal is 7+ rounds. CnJ = 70% (should take about 20-25 Sec for 3 reps). T2B sub = T2R, hanging knee raises, or GHD SU. You may leave monitors running, but make sure to add 10/8 cals each round you’re on.
Assistance
a) GHD Sit-ups – 8×15 (weighted)
b) Face Pulls (Rope pulley) – 4×15
