Strength
a) Reverse Front Rack Lunges – 5×10 (Do all 5 reps w/ one leg before switching)
b) Strict Pull-ups (supinated) – 5×8 (advanced = 10 or weighted, novice = banded)
—Superset a/b every 3:30. Heavier than last week for part (a). First set can be lighter for warm-up. Your last 2 sets should be very challenging!
Conditioning
For Time
100 Double Unders
50 DB Snatches (50/70#, 35/50#)
50/40 Cal Row
100 Double Unders
50/40 Cal Row
50 DB Snatches (50/70#, 35/50#)
100 Double Unders
WOD Notes: Goal is 14-18 minutes. DU sub = 150 singles, 75 JJ’s, 75 Plate hops, 200ft versa. You will do 30 reps at the light weight & 20 reps at the heavy weight each set. So men will do 30 reps w/ 50# & 20 reps w/ 70#. You may alternate however you like, but you must do same amount of reps/arm.
Assistance
a) L-Sit/Tuck (pegboard) – 6×40 Sec (rest 90 sec between)
b) DB Skull Crushers – 5×8 (heavy)