Strength
a) Hex Bar DL – Work up to a heavy single, or 5×6 @ 75-80%+
b) DB Lateral Raises – 4×10 (control eccentric)
—Superset a/b every 3 min
Conditioning
3 RFT w/ Partner
12 Wall Walks (RX+ = 14)
32 Front Rack Lunges 205/135#
800m Ski
WOD Notes: Goal is sub 20 minutes. The entire WOD is “you go, I go”. Switch every 2 WW, every 8 lunges, and every 200m on the ski. Lunges should feel heavy for 8 at a time. Sprint the ski each round! You will ski (larger classes something else) for 600m for warmup & the WOD is 1200m each person for a total of 1800m towards your 100k.
Assistance
a) L-Sit/Tuck (pegboard) – 30 sec on / 1:30 off x 6 sets
b) DB Bicep Curls + DB Skull Crushers – 4×10 each
100k Challenge – Day 8
10 Minutes on any machine at any pace you want to hold