12/27/2023 – WOD
Strength
a) Specialty Bar Bench Press – 5×8 @ 70-75%
b) Glute Ham Raises (4×12) or Hamstring Sliders (4×15)
—Superset a/b every 3:30. If classes are large you may use a regular BB. GHR scale = banded.
Conditioning
3 RFT
1 Rope Climb 20ft
25 DB Deadlifts (2) 100/70#’s
1 Rope Climb 20ft
30/24 Cal Ski
WOD Notes: Goal is 12-16 minutes. RC sub = 6-7 neutral grip (hand over hand) pull-ups, 3 heavy pulleys, or 2 up/downs. You must touch both heads to the floor for the DL (40-45%). Stance should be narrow & you’ll have to lower hips more than a normal DL. You may also use KB if there aren’t enough DB’s. DB should be much heavier (than you used Saturday in the 12 days WOD) & have to break them up a few times.
Assistance
a) Hollow Rocks – Tabata 12 Rounds (weighted = advanced). Rest extra 30 sec after 6 Rounds
b) Tricep Pushdowns – 4×12 (underhand grip)