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WOD:

Session A:

1) Every 1:00 x 10 sets: 2 Banded Wide Stance Box Squats @ Paralell @ 50% of 1RM + Bands

Band Tension should add another 20-30% of loading at the top. The focus is speed today, so only load enough tension that you can be moving fast. Weight/tension should be fixed across all 10 sets.

2) Every 1:00 x 10 sets: 2 Banded Speed Deadlifts @ 50% of 1RM + Bands

Band Tension should add another 20-30% of loading at the top. The focus is speed today, so only load enough tension that you can be moving fast. Weight/tension should be fixed across all 10 sets.

3) Every 5:00 x 5 sets:

1000/900m C2 Bike

50 Double-unders

10 Deadlifts 225/155

5 Bar Facing Burpees

Perform at around 80% effort, focusing on consistent paces.

4) 3 Super Sets of:

20 Hip Extensions +

10 Single Leg Reverse Hyper

Rest 90-120 seconds between super sets. Focus on quality of movement, not speed.

5) GHD Sit-up to Parallel: 3 sets of 20

Rest 90-120 seconds between sets. Focus on your hip flexor engagement and snapping up aggressively.

Session B:

1) Row: 3 sets of 1800m

Rest 3 minutes between intervals. Same pace as weeks past. If you’re actually competing at Wodpalooza consider doing this at a less aggressive pace.

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