*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required.

WOD:

1) Every 1:00 x 24 sets:

Station 1 – 20 Landmine Lumberjack Squats

Station 2 – 10 Dumbbell Farmers Box Step-ups @ 24/20

Station 3 – 10/side Single Arm Kettlebell Side Bends

Station 4 – 10 Alternating Lateral Lunges

Pick loading that you can maintain or build upon for all 4 movements for the 6 cycles. Lumberjack Squats are high volume so keep the weight light. For the Step-ups goal is first to work that higher box, we should see the hip below the knee ideally. Lateral Lunges add load in the goblet position as deemed fit, but focus on position and range of motion first, loading second.

2) 3 rounds for Max Reps:

40 seconds Ski/Bike/Run/Row Cals

20 seconds Rest

40 seconds Dumbbell Front Squats 25/15

20 seconds Rest

40 seconds Heavy Rope Single-unders

20 seconds Rest

Extra Work:

2) Double Kettlebell Bulgarian Split Squat: 5 sets of 5/side

Rest 90-120 seconds between sets. If this is a new movement for you it may be with no loading at all, just work on the balance and positioning. If you’re comfortable with the movement load as deemed fit.

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