Strength “Full Body Circuit” – 35 Minutes
1 Round Every 7 Minutes x 5 Sets
a) Heaving Snatch Balance – 2 Reps + 4 OHS (try to go a little heavier than last wk)
b) Dips (Ring/Bar) – 10 Reps (advanced = weighted, use band if necessary)
c) Seal Rows (2 DB’s) – 10 Reps (pause & control eccentric)
d) Barbell Hip Thrusts – 10 Reps: Pause each rep (90% of back squat)
e) GHD Sit-ups – 15-20 Reps or L-Sit/Tuck (pegboard) (30-40 Sec)
Notes: For part (a), if you’re OH mobility is limited do your best to catch as deep as you can in the squat while keeping the bar stacked OH in a good position. Have spotters (on each side) to lower the bar behind the head if necessary. If you leave a few reps in the tank for all sets, you won’t see any gains for parts b through e!
Conditioning
For Time (optional)
30 Slam Balls 40/20#
400ft Versa Climber
30 Slam Balls 40/20#
WOD Notes: Goal Is 5-7 minutes