Strength
a) 4 Back Squat + 8 FR Lunges – 4 Sets @ 80% BS / 50-55% for lunges
b) DB Pull-over – 4×10 (control eccentric – lower as far as lats allow)
—Superset a/b every 3:30. After 4 BS, re-rack bar, take weight off, & immediately go into your 8 Lunges.
Conditioning
15 Min AMRAP
30 Double Unders
10 Hang DB Snatch (1 arm) 70/50#
10/9 Cal Ski
WOD Notes: Goal is 7+ rds. You may break up the Hang DB Snatches anyway you’d like, just make sure to do same amount with each arm. DU sub = 30 lateral hops over line or 50 singles.
Assistance
a) Santa Belly Abs (Week 3 – Day #1) Weighted Plank – 5 Sets: 1 min on / 1 min off (same as last wk)
b) DB Bicep Curls – 4×12 at same time. Last set overload with heavier weight (use hips) and focus on slow eccentric.
Announcement
—Rage “12 Days of Christmas” WOD is this Saturday. Classes are 7am & 8:30am! We’ll take a group picture in between the 2 classes, so if you’re coming to the 8:30am class try to arrive 15 minutes early.