AF WEEK 18, Day 2

ACCESSORY:

2-3 set, rest as needed between

1) 8-12 Seal Row
2) 10-20 GHD Sit-Up

RIR 2 with the strength work

AF WEEK 18, Day 2

CONDITIONING 2:

3 RFT:

21/17cal Row
15 DB Bench Press
9 Burpee Pull-Up

Target: sub 10, Time Cap 14
Hard, but sustainable rows. Choose a loading you can hit at least first round unbroken.

Rxd: 2x22,5/15kg. Masters: 2x17,5/12,5kg

AF WEEK 18, Day 2

CONDITIONING 1
5 RFT:

3 Ring Muscle-Up
5 D-Ball/Sandbag Ground to Shoulder
200m Run

RPE 4-5.
Target: sub 12
Time Cap 15

Work with what you got with the ground to shoulder. Load should be moderately heavy, but you can sustain the intensity all rounds.

Scaling: Ring MU→ Bar MU→ Jumping MU

E4MOM40:

Plank hold 45s rest of time bike

AF WEEK 18, Day 2

STRENGTH:

Front Squat 3-3-3-3-3

Target: Find 3RM of the day,
RIR 0-1.
Rest as needed between sets.

Strict Press

10-8-6-4-2

*Nouseva paino
*rest 2-3min between

EMOM 12

1) 45s Ski Erg (Z2)
2) 1 Set of s.Hspu + 5-10 Kipping
3) 18-20 C2B

3-4x Superset

• 10 Legs Raised Ring Row + 10-20s Hold
• 10-15 Seated DB Lateral Raise

3-4 Rounds For Quality

• 10/10 DB Bicep Curl + 5-10/arm Hammer Curl
• 10-15 DB Skull Crusher
• 10-15 DB Floor Press

E2mom x 10:
- 1 squat snatch. 3 sec pause below knee
- 1 hang squat snatch. 3 sec pause above knee
@55% squat snatch
Build to heavy

STRENGTH

4 rounds of
10 Dual DB/KB Bent over Row
10 BB Strict Press
1' Rest

WOD

For Time
400m Run
50m Walking Lunge
40 SA DB Clean @15/10kg
30 SA DB STOH
20 Renegade Row
10 Alt. Devil's Press

Time cap: 12 min.

Rx+: @22.5/15kg

ACCESSORY

3 rounds of:
10/10 SA Banded Face-Pull
25/25s Side Plank on palm

A)
Double KB front squat
Build up to a heavy 10 rep
then
1x max rep with 80%

B )
4 rounds
18 double KB swing
8 double KB clean
max rep unbroken double KB shoulder to overhead
2’ rest

C)
3 rounds
16 KB deadbug
10/10 standing side bend

Weighted Dips
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM