Strength – “Week 6”
a) Bench Press – Find a heavy single in 18 Minutes + 2 x ME @ 65% or BW
b) GHR (5×10) or Hamstring Sliders (5×12)
—Superset a/b every 3:30. No pause for part (a).
Conditioning – “2026 CF Semi Finals WOD #2”
3 Rounds
20 Burpee Box Jump Overs 24/20″
10 Shuttle Runs (2x25ft)
Then:
3 Rounds
100 Double Unders
50ft Handstand Walk (sub: 5-6 Wall Walks)
WOD Notes: Larger classes will have to do Burpee to Target (pick a pull-up bar above your reach). You can also set up the boxes outside if you really want to do the WOD as prescribed. The shuttle Runs are (25ft down + 25ft back) x 10. DU sub = 150 singles or 200ft versa. The first couplet will be more challenging conditioning wise. The 2nd couplet is more muscular endurance in the shoulders. Time to beat is 12:17.
Assistance
a) Hollow Rocks – 5 Sets: 60 Sec on / 60 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)