Strength
a) RDL – 5×5 @ 75%+ (heavier than last wk)
b) 8 (DB Lateral Raise + DB Front Raise) – 4 Sets (pause & control eccentric)
—Superset a/b every 3:30. Rep starts from the top of the DL. Lower until plates are just off the floor with a slight knee bend.
Conditioning
For Time
50/40 Cal Ski
15 DBall Over Shoulder 150/115#
250 Double Unders
15 DBall Over Shoulder 125/90#
50/40 Cal Ski
WOD Notes: Goal is 14-18 minutes. We haven’t done a WOD with a large amount of ski calories at once, so this is overdue. Aim to finish the 50/40 cals in under 4 minutes each time. First set of Dball is heavier than the one after the DU. DU sub = 125 DU, 400 Singles, 4 minutes of DU practice, or 500ft versa.
Assistance
a) GHD Sit-ups – 5×20 (rest 45 Sec between)
b) Glute Ham Raises – 5×8 (advanced = weighted)