Pre WOD:
Bench Press:
A, 4 sets*8 Bench Press 70% (RIR 3-4)
Rest 2 min
B, 3 sets*10/10 Single Arm DB Row
* Increase weight from last week
WOD:
A, Strength EMOM:
EMOM 12 min: (3 Rounds)
1, 6 Strict Ring Dips/Box Dips/Ring Push Ups
2, 6/6 Front Rack Reverse Lunges
3, Pull Variation*
4, Rest
*Pull Variation:
1, 1-2 Legless Rope Climbs
2, 8 m Hand Over Hand Sled Pull
3, 6 Weighted Supinated Pull Ups
B, EMOM 15 min: (3 Rounds)
1, Max Cal Erg
2, Max P Walk over Boxes
3, Max Power Cleans 50/35 kg (110/75 lbs)
4, Max Thrusters 50/35 kg (110/75 lbs)
5, Rest
Post WOD:
Accessories Strength Program W 2/4
3 sets:
12 Barbell Bicep Curls
12 Barbell Skull Crusher
12/12 SL Glute Bridge
12/12 Banded Clamshell
Rest as needed between efforts
Adjust reps to RIR 2, goal is to do 1 more rep than last week
