7/27/2023 – WOD
Strength
a) Hang Clean – 10×1 (Build to a heavy single. Start @ 75%.
b) DB Incline Bench Press – 5×8 (heavy across)
—Do 1 Set every 1:15. The pattern is 5 sets of (a,a,b). DB’s should be heavy to where you’re almost reaching failure. Squat is preferred as the weight gets heavier!
Conditioning
For Time
Buy In: 150 Double Unders
5 RFT
10 Front Rack Lunges 165/110#
10 GI Janes
Buy Out: 150 Double Unders
WOD Notes: Goal is 11-15 minutes. DU sub = 200 singles or 300ft versa climber. FRL should be challenging for 10 reps to where you could only get a few more reps fresh. Pick a pullup bar that’s just above your reach if you can do a strict pullup.
Assistance
a) L-Sit/Tuck – 20 Sec on / 40 Sec off x 8 Sets
b) Straight Arm Lat Pulldown (bar pulley) – 4×10 (heavy)