Strength
10 Min EMOM (5 sets each)
ODD = Bench Press (barbell) – 5×6 @ 75-80% (heavier than last wk)
EVEN = 1 Rope Climb 15-20ft or 1 Pegboard Ascent
—Advanced = Seated legless 15ft
Conditioning (12 Min Cap)
100/80 Cal Assault Bike For Time (160/120 AD)
*Top of every minute do 4 Devil Presses 50/35#
WOD Notes: This isn’t going to be easy to finish, just a heads up. That means you have to do a short sprint (5-7 sec) each around to get those cals to tick off. Record cals if you don’t finish. At 3.2.1..Rage you will start with 4 Devil Presses. The 4 reps should take you between 20-30 secs max even when you’re fatigued. Make transitions fast by setting up bike next to DB.
Assistance
a) Seated Banded Leg Curls – 4×20
b) Banded Dball March – 4×75 sec