Strength
a) Farmers Carry – 4×30 Sec (Heavier than last week! Use Straps.)
b) Dips (Bar/Ring) – 5×12
—Superset a/b every 3:30. Use Hex/trap bar or heavy DB/KB for part (a).
Conditioning
1-12 Reps of:
Deadlift 245/165#
Burpees (no jump)
***30 Double Unders after each round
WOD Notes: Goal is 14-18 minutes. DL = 50% (should be able to touch n go a bunch 3-5 each rd). Burpees – bring feet under you when you stand (no wide stance). DU sub = 15 DU, 50 singles, or 60ft versaclimber. WOD flow = 1/1/30, 2/2/30, 3/3/30….etc.
Assistance
a) Hollow Rocks & Bicycle Crunches – 10 Sets: 30 sec on / 30 sec off (alternate by rd)
b) Tricep Pushdowns (pulley) – 4×12
100k Challenge – Day 6
10x300m Sprints (Bike = 600m)
—Rest 1 minute between. Men = Under 60 sec, Women = Under 70 sec for all 10 sets.