*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:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets – Front Squat:

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 85%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road.

1c) 19:00 – 24:00 – 5 minute AMRAP for Quality:

10/side Single Arm Kettlebell Side Bends

10 Alternating Lateral Lunges

As it states, for quality, not for time. If you’re proficient in lateral lunges add loading in the goblet position.

2) 3 rounds for Max Reps:

40 seconds Ski/Bike/Run/Row Cals

20 seconds Rest

40 seconds AMRAP 3 Hang Power Cleans + 3 Front Squats 65/45

20 seconds Rest

40 seconds Double-unders

20 seconds Rest

Extra Work:

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

Rest 90-120 seconds between sets. Add load as deemed fit.

3) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

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