Strength
a) Shoulder Press (from rack) – 7×1 (work up to a heavy single) + 1 set Max reps @ 50% (little heavier than last wk)
b) RDL (barbell 2 legs) – 5×6 @ 65-67% (little heavier than last wk)
—Superset a/b together
Conditioning
12 Min AMRAP Ladder
2 Thrusters 155/105#
4/3 Cal Row
4 Thrusters 155/105#
8/6 Cal Row
6 Thrusters 155/105#
12/9 Cal Row
8 Thrusters 155/105#
16/12 Cal Row
10 Thrusters 155/105#
20/15 Cal Row
***Follow this pattern for the remainder of 12 min. Score = total reps.
WOD Notes: TD = RD 12-14 of thrusters. Reset monitor after each rd. Thrusters should feel heavy, but you should be able to go unbroken until you get to rd 10ish. If there aren’t enough rowers, you will bike the same amount of cals on the assault.
Assistance
30 Sec Hollow Hold + 30 Sec Hollow Rock – 5 sets (1 min rest between sets)
