Strength “Full Body Circuit” – 35 Minutes
1 Round Every 7 Minutes x 5 Sets
a) Heaving Snatch Balance – 1 Rep + 1 OHS (try to go a little heavier than last wk)
b) Incline DB Bench Press – 8 Reps (3 sec eccentric)
c) Seal Rows (2 DB’s) – 8 Reps (pause & control eccentric)
d) Barbell Hip Thrusts – 10 Reps: Pause each rep (90% of back squat)
e) GHD Sit-ups – 18-20 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. You may sub 5×5 Front Squats @ 75-80% for part (a), if you have no interest in a snatch balance. If you leave a few reps in the tank for all sets, you won’t see any gains for parts b through e!
Conditioning – Optional”
For Time
400m Sled Drag 90/60#
10 Rope Climbs or 30 Bar Muscle-ups
400m Sled Drag 90/60#
WOD Notes: Goal is 8-11 minutes. Please clean up rope debris if you plan on doing it & try to avoid getting all the ropes down & use the one next to the pull-up bar if you do this. Bar MU sub = 30 GI Janes.