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WOD:

Session A:

1) Back Squat:

A – 3 sets of 6 @ 65-75%

B – 3 sets of 4 @ 75-85%

C – 3 sets of 2 @ 85-95%

Rest 2 minutes between sets. Play loading by feel. No fails.

2) Every 1:00 x 8 sets:

Station 1 – 50ft Dual Dumbbell Front Rack Lunge 70/50

Station 2 – 15/10 Calories Assault Bike

Scale as needed. Lunges should be performed unbroken.

3) 3 rounds AQAP:

5 Deadlifts 405/275

5/side Kettlebell Weighted Pistol Squat 53/35

300m Run

Scale as needed.

4) Glute Ham Raise: 5 sets of 5 + 30 second Hold

Rest 90-120 seconds between sets. Add assistance as needed. After the 5th rep hold the middle position for 30 seconds.

5) Sled Drag: 4 sets of 50ft

Rest 90 seconds between sets. Heavy as possible unbroken (no stop in momentum of the sled).

6) Pause Tuck Crunches: 3 sets of 20

Rest 90-120 seconds between sets. Hold for one second at the position of contraction.

7) Reverse Hyper: 3 sets of 20

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

Session B:

1) Row: 3 x 1400m

Rest 3 minutes between sets. Same pace as previous weeks.

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

Part 2