Monthly Archives: March 2024

3/4/2024 – WOD

Strength “Week 5”
a) Front Rack Lunges – 1×12, 1×10, 2×8, 1×6 (each set should be challenging)
b) DB One Arm Bent-over Rows – 5×8 each arm (HEAVY! Pause each rep)
—Superset a/b every 3:30. Lunges are same as last week, just no deficit so go heavier

Conditioning
6 RFT
6 Dball Over Shoulder 150/115#
12 T2B
250m Run

WOD Notes: Goal is 15-20 minutes. DBall should be heavy if possible, but maintain form! T2B sub = T2R, hanging knee raises, or leg raises on incline bench. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on 30 sec off
b) Face Pulls (pulley) – 4×12 (pause each rep)

3/2/2024 – WOD

Conditioning
Every 6 Min x 5 Sets w/ Partner
50/40 Cal Ski
25 C2B Pull-ups (RX+ = Bar MU)
10 (Squat Clean + Front Squat) —Increase each round

WOD Notes: Goal is to have about 1 minute of rest each round. This WOD is meant to have built in rest because we did 24.1 yesterday & it’s not supposed to be super intense. Try to push the ski erg & focus on form on the barbell. C2B sub = chin over bar or banded pu. Start @ 55% & increase 5% to where you end up at 75% the last rd.