Strength
a) Banded RDL – 5×6 @ 65-70% (use straps – little heavier than last wk)
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 4 minutes. Men use: purple or green, Women use: purple. Focus on bringing hips through fast to stand up each rep! Maintain good positioning with a neutral spine!
Conditioning
4 Min AMRAP x 4 Rounds
Run 400m
100 Yard One Arm Farmers Carry (heavy – 30% of DL)
Max Burpees to target (in remaining time)
—rest 1 minute between rounds
WOD Notes: Goal is to have a minute to accumulate as many burpees. Keep a running total for your score. The FC is to the far curb across street w/ left arm & right arm on the way back. You may use KB/DB or the Farmer’s handles (no straps). Please be careful that you don’t drop the DB’s on the concrete, since it can damage them. Larger classes may switch the order of the run & FC if you need to share the Farmer’s handles. Run sub = 250ft versaclimber (bikes are being programmed Thurs, so you’ll be biking 2 days in a row if you decide to somehow fix the broken bikes tomorrow).
Assistance
a) GHD Sit-ups – 10×12 -rest 30 Sec between
b) DB Pull-over (1 DB) – 4×12 (heavy)