11/2/2026 – WOD
Strength
a) Front Squat – 5×8 @ 70-75% (build to heavy set of 8)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 4 min
Conditioning
6 RFT
10 Burpee Box Jump Overs 24/20″
15 DB Hang Cleans 60/40# DBs
***100 Yard Farmers Carry 60/40# DB’s after Round 1/3/5
WOD Notes: Goal is 12-16 minutes. Use the same DB’s for the HC & FC. Walk across the street to the far curb & back. I’d do the Hang DB Cleans outside where the 4 mats are. If you’re doing them inside, you don’t have to walk all the way to the curb.
Assistance
a) Weighted Plank – 6 Sets: 50 Sec on / 50 Sec off
b) Face Pulls – 4×12 (pause each rep)