*We are changing our client management software HERE

WOD:

1) Row – 5 sets of:

3 minutes Easy

2 minutes Moderate

1 minute Hard

Pick consistent paces for all 5 sets. This is a continuous 30 minutes piece. Easy, Moderate, Hard, should be even 15 second jumps. For instance your paces might be 2:15>2:00>1:45.

2) 1+1/4 Back Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom. Reference 3/12/18 for loading.

3) 1+1/4 Front Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom. Reference 3/12/18 for loading.

4) Back Box Step-ups: 5/side Every 2:00 x 4 sets

Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Setup the box so your knee is in line with your hip when on the box. Reference 3/12/18 for loading.

5) AQAP:

50 Deadlifts 135/95

15 Bar Facing Burpees

40 Hang Power Cleans 135/95

15 Bar Facing Burpees

30 Front Squats 135/95

15 Bar Facing Burpees

Scale as needed.

6) Single Leg Good Morning: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on positioning over load.

7) Sled Drag: 400m @ Bodyweight

Goal stimulus is continuous movement for all 400m so scale weight as needed.

8) 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