Conditioning
20 RFT (with a partner relay style)
10 Wall Balls 30/20# to 10/9ft
10 DB Hang Power Cleans 50/35#’s
10/8 Cal Row
WOD Notes: This WOD is a “you go, I go” one where you do one full rounds while your partner rests. The goal is to complete each round between 1:00-1:15, so try to push (especially the row) since you will get about 1 minute rest/rd. Each person will do 100 reps of each movement.
Strength
Bench Press – 5×5 @ 87.5% (wk 4)
Strength
a) Back Squat – 5×5 @ 87.5% (wk 4)
b) Pull-up Challenge – Accumulate 55 reps (refer to sheet at gym)
Conditioning
Make-up/Skill Day!
Strength
Deadlift – 5×4 @ 77-87% (little heavier than last wk)
Conditioning (18 min cap)
For Time
3 Wall Climbs (RX+ = 60ft HS Walk)
9 Devil Presses 45/30#
18/15 Cal Bike
4 Wall Climbs (RX+ = 80ft HS Walk)
12 Devil Presses 45/30#
24/20 Cal Bike
5 Wall Climbs (RX+ = 100ft HS Walk)
15 Devil Presses 45/30#
30/25 Cal Bike
WOD Notes: WC scale = 2/3/4 laps with feet in sliders or 20/25/30 shoulder taps per rd. Devil Presses should be 5# less than you normally use since I want you to be able to move through them quick. Bike cal scale = 3 less/rd.
Assistance
L-Sit/Tuck (parallettes) – Accumulate 3 minutes
Strength
Power Clean + Hang Power Clean + Hang Sq Clean + Jerk
—One set every 2 min for 5 sets. Start @ 75% & work up to a heavy complex
Conditioning (17 min cap)
10 RFT
6 C2B Pull-ups (RX+ = 4 Bar MU)
5 Power Cleans 165/105#
30 Double Unders
WOD Notes: Goal is to avg 90 sec/rd so that you’re done in under 15 min. C2B scale = chin over bar (don’t scale reps). You may also use a band to where you can do all 6 reps in a row each round, but shouldn’t feel super easy. PC = quick singles @ 57-60%. DU sub = 15-20 DU or 50 singles.
Assistance
a) Weighted Sit-ups (DB behind head) – 5×25 with 45 sec rest between
b) 4×12 – Barbell Bicep Curls
