Strength
a) Hex Bar DL – 5×2 @ 85%+ (no touch n go), 1×12+ reps @ 70% (12+ reps)
b) Dips (bar/ring) – 5×10 (use a band or weight as needed)
—Superset a/b every 3:30. Lower to the ground under control & reset each rep. Heavier than last Wk for part (a). DO NOT SANDBAG the back off set! Go close to failure while maintaining form!
Conditioning
For Time
25 GI Janes
20 Power Cleans 185/125#
1000m Run
20 Power Cleans 185/125#
25 GI Janes
WOD Notes: Goal is 13-17 minutes. Pick a pull-up bar just above your reach if you can do a strict pull-up. If you can’t do a strict pu, use a very low bar & add a plate to stand on if necessary when you jump up. PC = 65-67% (should be able to do relatively quick singles, but start to slow down once you get to rep 12ish). The 1000m Run (everyone goes out front little door by desk) is around the cul-da-sac, back down to the stop sign at Lucon/Township Line Rd & back into Rage. If it’s too cold for you, you may stay inside & versa climb 450ft (1st option) or bike 2k.
Assistance
a) GHD Sit-ups – 6×20 (weighted) -rest 45 Sec between
b) DB Reverse Flies – 4×15