Strength – “Wk 6”
a) Reverse Front Rack Lunges (no deficit) – 1×12, 1×10, 1×8, 2×6 (Do all reps w/ one leg before switching)
b) Strict Pull-ups (supinated) – 2×8, 2×6, 1×4, 1×1 (work up to a max weighted pull-up at the end)
—Superset a/b every 3:30. Try to make each set challenging for each rep range.
Conditioning
4 RFT
25/20 Cal Bike
5 Wall Walks
2 Rope Climbs 18ft
6 Laps Sandbag Bear Hug Carry 150/115#
WOD Notes: Goal is 16-20 minutes. WW sub = 2-3 WW + 8 shoulder taps/WW (advanced = pike). RC sub = climb 12-15ft or 15 RR. 1 Lap = 5 Mats.
Assistance
a) L-Sit/Tuck (pegboard) – 8×20 Sec (rest 30 sec between)
b) DB Skull Crushers – 5×10 (heavy)