Strength
a) Strict Press – 5×2 @ 85%+, 2×8-10 Reps @ 70%
b) Strict Pull-ups – 5×5 (normal grip) + 1x ME Set (8+ reps)
c) Glute Ham Raises/ GHD Hip Extensions/Hamstring Sliders: 4×12
—Superset a/b/c every 4 minutes.
Conditioning (24 Minutes Total)
5 Rounds (1 min each station)
Min 1 – 6 Laps Bear Hug Carry 125/90#
Min 2 – 50 Double Unders (RX+ = 60)
Min 3 – 2 Rope Climbs 20ft
Min 4 – Max Feet Versa Climber Sprint
Min 5 – Rest
***Your score is total feet on the Versa Climber for all 5 rds.
WOD Notes: Goal is to get at least 120ft/rd on the VC for a total of 600+ft by the end of 5th rd. You should have about 15 sec rest after each movement. 1 Lap = 6 mats for the bear hug carry. DU sub = DU attempts for 45 sec, 25 DU, 30-40 Lateral Bar Hop Overs, 60 line hop overs. RC sub = 4 up/downs, or 5 heavy pulleys. You may have to start the VC a few secs later since there will be someone in front of you finishing up. You may sub out any other cardio equipment if you want as well.
Assistance
a) Hollow Rocks: 8 Sets: 30 Sec on / 30 Sec off (advanced = banded)
b) DB Preacher Curl + Rope Tricep Pushdowns: 4×12 each