Strength
a) RDL – 6×5 @ 75%+
b) One Arm High Pulls (DB) – 4×12 (each arm)
—Superset a/b every 3:30. Build to a heavy set of 5 for part (a) & heavier than last wk. Rep starts from the top of the DL.
Conditioning
For Time
100 Yard Sandbag Bear Hug Carry 150/115#
7 Wall Walks (RX+ = 10)
750/650m Row
100 Yard Sandbag Bear Hug Carry 150/115#
750/650m Row
7 Wall Walks (RX+ = 10)
100 Yard Sandbag Bear Hug Carry 150/115#
WOD Notes: Goal is 12-15 minutes. Carry is across the street to far curb & back inside. WW sub = 50-60 Shoulder taps or 3-4 Wall Walks (do a combination of both if you want).
Assistance
a) GHD Sit-ups – 12×10 (weighted)
b) One Arm Bent-over Rows – 5×12 (slow eccentric + pause each rep)