Strength – Week 2
a) Back Squat (pause each rep for 1 sec) – 5×5 @ 77-80%
b) Strict Pull-ups (close-grip) – 5×8 (Pause above bar each rep)
—Superset a/b every 3:30. Use a little heavier than last wk for part (a).
Conditioning
5 RFT
2 Rope Climbs 15ft (RX+ = 18ft)
15 Box Jump Overs 30/24″
20/16 Cal Row
WOD Notes: Goal is 12-16 minutes. RC sub = 10 ring rows, 3 up/downs, or 4 heavy pulleys. You don’t have to stand tall on the box for the BJO. Reset monitors each round.
Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) One Arm High Pulls – 4×10 each arm