Strength
a) Deadlift (mid grip) – 5×2 @ 75%+ (no touch n go), 1XME @ 70% (8+ reps)
b) Dips (bar/ring) – 5×10 (advanced = weighted or use a band for novice)
—Superset a/b every 3 minutes. DL grip = in between normal grip & snatch. Try to go heavier than last Wk & use straps. Partner up to save time on clean-up & transition to the WOD quickly.
Conditioning “18 Min Clock”
1:30 Rounds x 12 w/ Partner (interval)
12 Unbroken Wall Balls 30/20# to 10/9ft
10 DB Bicep Curls (heavy)
Max Cal Ski
WOD Notes: Score = total cals. WB should be heavier than normal, since it’s only 12. Take your time on the bicep curls (no need to go through them fast). You will use 2 DB’s for them. SPRINT the ski!!! You should have at least 30 Sec to sprint the ski each round! You will each do 6 rounds of 1:30 on / 1:30 off.
Assistance
a) GHD Sit-ups – 12×10 (rest 20 Sec between)
b) DB Lateral Raises – 4×10 (pause each rep)
c) GHR – 5×10 (advanced = weighted)