11/24/2020 – WOD
Strength
a) BB Shoulder Press – 5×6 @ 82% (little heavier than last wk)
b) BB Hip Thrusts – 5×10 (heavier than last wk – 1 sec pause)
—superset a/b every 3 minutes
Conditioning
5 RFT
8 Deadlift 295/195# (65%)
12 DB Lateral Raises 20/10#
20/16 Cal Ski
WOD Notes: Goal is 11-15 min. DL should be touch n go for most of them unless you don’t feel comfortable lowering the bar each rep. Control the tempo down on the lateral raises & don’t rush through them!
Assistance
a) Hollow Rocks – Tabata 12 Rounds
b) DB Reverse Flies – 4×15