Strength – “18 Min Clock”
a) One Arm Farmers Carry – 4×30 Sec each arm (Use Straps.)
b) Dips (Bar/Ring) – 5×8 (pause in the bottom)
—Superset a/b as needed. Use Farmers Handle or heavy DB/KB for part (a).
Conditioning
10 Min AMRAP
8 Burpee Box Jump Overs 24/20″
10 DB Hang Snatches 50/35#
WOD Notes: Goal is 6+ rounds. Use a lower box if necessary and jump instead of stepping up & over. Use (2) DB’s for the hang snatches & swing them outside legs. There will be time left at end of class to get the 1000m bike in for the 100k Challenge.
Assistance
a) Hollow Rocks – 1 Min on /1 Min off x 5 Sets
b) Tricep Pushdowns (neutral grip) – 4×12
100k Challenge – Day 12
1000m Bike For Time (any bike) – Shoot for under 2 minutes