Strength
a) Deadlift (Hex or Bar) – 10/8/6/4/2 (heavy for each set – no touch n go)
b) DB Lateral Raises – 4×15 (control eccentric)
—Superset a/b every 3:30.
Conditioning – “2024 CF Games Masters WOD #6”
Buy-in for each interval:
75 Double-unders
20 C2B Pull-ups
Then,
Max Echo-bike calories in time remaining or until total number of Echo-bike calories is reached.
Time cap: 11 minutes*
*Interval 1 is 4 minutes followed by 1 minute of rest. Interval 2 is 3 minutes followed by 1 minute of rest. Interval 3 is 2 minutes. Scale DU to 40-50 & C2B to 15.
WOD Notes: Goal is to have some time to bike each round. If you want to do 3×4 Min AMRAPS w/ 1 minute of rest in between you may do that as well, to give yourself more time on the bike if you want to do all 75 DU & 20 C2B PU.
Assistance
a) DB Reverse Flies – 4×15
b) GHD Sit-ups – 8×15 (rest 30 sec between)