Strength
a) Bench Press – 5×3 (1 rep = pause 1″ above chest & pause 2nd rep on chest)
b) GHR (4×12), GHD Hip Ext (4×15), or Ham Sliders (4×15)
—Superset a/b every 3:30. Use around 75-80% for part (a). 6 total reps/set for part (a).
Conditioning
3 RFT w/ Partner
400m Sled Drag 135/90#
40 GI Janes (RX+ = 30 Burpee MU)
125 Yard Farmers Carry (heavy)
WOD Notes: Goal is sub 20 minutes. You should be able to run/walk with the sled & shouldn’t feel too heavy. Partner A will do 20 GI Janes, while Partner B does the FC. Mark a spot roughly 12 yards short of the old “Evoqua” sign for the sled drag. Pick a bar just above reach for GI Janes. You will switch once your done. FC: Men should be between 175-225#. Women = 100-150#. You may use the trap bars for the carry, KB/DB, or the Farmers handles. Should only need to put the weight down at the halfway point.
Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)