Strength “18 Min Clock”
a) Front Squat – Work up to a heavy single, 1xME @ 70% (8-12 reps)
b) Straight Arm Lat Pulldown – 4×10
—Superset a/b as needed, but try to focus on the FS towards the end
Conditioning
18 Min AMRAP
150m Sled Drag (Forwards out / Backwards back) 100/70#
8 DB Bench Press (heavy)
144ft DB Farmers Carry (heavy)
8 DB Bench Press (heavy)
60 Double Unders
WOD Notes: Goal is 4+ rds. This WOD is meant to be a little lower intensity & should be a nice way to start off the week. Pick DB’s that will almost make you have to break up the 2nd set each rd. Sled Drag is to the “Evoqua” sign & back. The FC = 4 Mats x 6. If your DB BP is too light for the FC, grab heavier DB’s for that. RX weights would be 90/50#. DU sub = 30 DU, 90 singles, or 120ft versa.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (5 really heavy / 5 heavy)
b) DB Lateral Raises + DB Front Raises – 4×10 each
Announcement: Rage Apparel order #2 is going in at the end of this week. Please let me know if you’re interested! Shirts/tanks = $25. Men’s Shorts/Sweatshirts = $40.