Strength (week 3)
a) Back Squat – 5×4 @ 80%+ 1 ME @ 75% (8+ reps – slightly heavier than last wk)
b) DB Bent-over Rows – 4×10 each arm (pause w/ DB at armpit)
—Superset a/b every 3 minutes
Conditioning
6 Rounds (interval style)
8 Box Step-ups 20″ (increase wt every 2 sets)
12 Lateral Burpees Over Bar
15/11 Cal Ski
—Rest 1 min between rounds
WOD Notes: Goal is sub 2:30 each rd. Subtract 5 min from total time & record score. MRX (135/145/155#), WRX (95/105/115#). You must stand tall on the box before putting other foot down & stand tall on the burpees before/after jumping over bar. You may step over if jumping will take too long. Step-ups (BB front rack) should be challenging even on the first 2 rounds since it’s only 8 reps.
Assistance
a) Weighted Plank – 10 sets 30 sec on / 30 sec off
b) Banded Abduction (attach band to rig) – 3×12-15 each leg