*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

Session A:

1) 5 rounds @ Moderate Pace:

2000m C2 Bike @ Damper 1

200 Single-unders

20m Bear Crawl

Steady, consistent pace. If you can perform the Single-unders with a heavy rope.

Session B:

1) 5 sets of:

1 Pause Front Squat +

1 Front Squat +

1 Pause Front Squat +

1 Front Squat

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom for 2-3 seconds on Pause Squats.

2) 5 sets of:

1 Pause Back Squat +

1 Back Squat +

1 Pause Back Squat +

1 Back Squat

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom for 2-3 seconds on Pause Squats.

3) 21-15-9 – AQAP:

Calories Rowed

Deadlifts 225/155

Scale as needed.

4) Banded Hip Sling Kettlebell Romanian Deadlifts: 4 sets of 15

This is a great positioning and activation drill, and a good one for those of you who struggle with hip hinging. Tie-off a Blue or Green Band to one of the Pull-up Rig masts at hip height. Get inside the band, facing away from the anchor point so that it’s pulling you back. Set the band in your hip hinge, walk out until there is moderate tension, grab your Kettlebell and do your Romanian Deadlifts while in the band.

5) Kettlebell Single Arm Overhead Bulgarian Split Squats: 3 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

6) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=2OhHkBmbb5Y