1/26/2023 – WOD
Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Abs, Back/Bis, Lower Leg
35 Minute Running Clock
1) Farmers Carry (2 arms) – 4×30-45 Sec (heavy – use straps)
2) Barbell Bench Press – 5×5 (pause) @ 75%, 1×8-12 @ 70%
3) GHD Sit-ups (weighted) or Weighted Sit-ups – 5×18
4) DB Pullover – 5×8-10 (heavier than last wk)
5) Tibialis Raises – 4×12 (pause each rep)
—Try to complete all 5 exercises every 7 minutes. First set of each movement can be lighter, but try to increase for the remaining sets.
Conditioning
10 Min AMRAP of GI Janes
WOD Notes: Goal is 60+ reps. Yes – This is boring, but it’s a good test of conditioning/upper body endurance that can be retested easily as long as you use the same PU bar height. Choose one that allows you to get your chin over the bar every rep.
Assistance
a) Banded TKE – 3×25 each leg
b) Weighted Foam Roll T-Spine: Accumulate 3 minutes
—Hold DB/plate on chest. Spend 1 min bear hug & the rest with one arm OH at a time.