4/3/2023 – WOD
Strength “18 Min Clock”
a) Back Squat – 1×5, 1×4, 1×3, 2×2, 2×1 (heavy for all sets)
b) DB Pull-over – 5×8 (control eccentric + pause at the bottom)
—Superset a/b as needed. Start at 80% for 5 & increase each set.
Conditioning “2023 Age Group Quarterfinal WOD #1“
3 Rounds
2 x 25-ft dumbbell walking lunge (hang position)
20 toes-to-bars
—-Immediately followed by:
2 Rounds
2 x 25-ft dumbbell walking lunge (rack position)
15 chest-to-bar pull-ups
—–Immediately followed by:
2 x 25-ft dumbbell walking lunge (overhead position)
10 bar muscle-ups
♀ 2 x 35-lb dumbbells
♂ 2 x 50-lb dumbbells
WOD Notes: Goal is to finish under the 20 min cap. Scale weights as needed so that you can go unbroken on the lunges each set. T2B sub = T2R, incline bench leg raises, GHD SU, or SU (weighted). C2B sub = chin over bar, banded pu, or lat pulldowns (pulley). The sub for Bar MU at the end = 20 GI Janes. I will be programming the 2023 Age Group Qualifer WODs for the majority of this week.
Assistance
a) Weighted Plank (w/ sliders) – 10 Sets: 30 sec on / 30 sec off (move feet forward & back)
b) One Arm Row (pulley) – 4×12 (each arm – pause & slow eccentric)