4/26/2022 – WOD
Strength
a) RDL – 4×7 @ 67-70%
b) Deficit Push-ups (3″) – 4×15-20 (advanced = Weighted)
—Superset a/b every 3 minutes
Conditioning
3 RFT – 2022 Age Group Online Qualifier WOD #1
20 T2B
20 DB Snatches (alternating) 70/50#
—Rest 3 minutes then
Run 1200m For Time
WOD Notes: Goal is sub 4-7 minutes. If you want to do this RX, you can compare yourself to others on the games leaderboard. T2B sub = T2R or weighted sit-ups/leg raises. DB snatches should be moderately heavy to where 20 in a row gets difficult especially 3rd rd. If you don’t want to run its 100 cal for time on any machine.
Assistance
a) Tricep Extensions (pulley) – 4×12 (heavy)
b) Glute Ham Raises – 4×10 or sub 3 sec negatives – 4×6