*Gym Update HERE

WOD:

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

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%

Warm-up as needed. De-load this week, we will be testing your 1RM next.

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

5 @ 60%

5 @ 65%

2 sets of 5 @ 70%

Warm-up as needed. De-load this week, we will be testing your 1RM next.

1c) 19:00 – 21:00 – 2 minute AMRAP: Hollow Rocks

Focus on quality of movement first, reps second.

2) 3 rounds for Max Reps:

1 minute Calories Ski/Bike/Row/Run

1 minute Pistol Squats or Banded Pistol Squats

1 minute D-Ball Over the Shoulder 70/50

1 minute Rest

For the Assisted Pistols use two pins in the Squat rack, and pull a band across, set the band height/size to the appropriate amount of assistance that is needed. Even if you’re nowhere close to being strong enough to do a Pistol this is a great

Extra Work:

3) Dog Sled Push: 8 sets of 50ft

Rest 90 seconds between sets. Heavy as possible while moving unbroken.

4) 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