Strength
a) Bench Press (w/ 3″ Board) – 5×4 @ 80%+, 1xME @ 70% (no board)
b) One Arm Farmers Carry – 3×100 Yards (heavier than last week!)
—Superset a/b every 3:30. For part (b), it’s 50 yards out to far curb w/ right arm & 50 yards back with left arm. Girls should be using 70#+ minimum on the carry & guys should be using farmers handle w/ 45# plates on each side minimum!! Use straps if necessary.
Conditioning “20 Min Cap”
3 RFT w/ Partner
200m Sled Drag 180/135#
16 Wall Walks
50 DB Snatches (increase by Rd)
WOD Notes: Goal is to get under the 20 min cap. This WOD is “you go, I go”, but you will drag the sled at the same time. No Biking allowed! The sled drag is forward to the curb of the next parking lot entrance (past the “Evoqua” Sign) & backwards back into Rage. WW sub = 8 Shoulder taps/WW. You don’t have to alternate arms for the DB Snatches. DB weight = M: 60/70/80#, F: 40/50/60#.
Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Rounds
b) EZ Bar Skull Crushers – 5×8 (heavy)