Strength
a) Box Squat – 6×4 @ 75-80% (3 Sec Tempo – heavier than last wk)
b) DB Pull-over – 5×10 (2 DB’s) – Heavy
—Superset a/b every 3:30. Reach hips back/down and pause on the box each rep. Box should be just below parallel. Stack plates if necessary.
Conditioning
5 Rounds
1 Minute of Double Unders
1 Minute Max Cal Ski
1 Minute Max Cal Row
—Rest 1 minute
WOD Notes: Score is your worst round for each movement (record that on board). Goal is to have the best & worst round within 3-5 cals for the ski/row. Double Unders – Try to stay with 10-15 if you’re proficient. Share a machine with someone else to save time/space getting them all out. One of you will ski first & other rows. Reset monitors! If you don’t have DU, this is a good day to just practice & see how many you can get each round. Programming (conditioning) wise this week we’re having all cardio today, tomorrow all gymnastic movements, Wednesday all weightlifting (barbell), and Thursday a mix of all 3.
Assistance
a) Weighted Plank: 4 Sets: 75 Sec on / 75 Sec off
b) DB Seal Rows: 5×8 (elevate bench so you can reach full extension)