WOD:

1) Back Rack Box Squat: 6-6-4-4-4 Every 2:30 x 5 sets

Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads.

2) Front Rack Box Step-ups: 8/side Every 2:30 x 4 sets

Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Reference 4/30/18 for loading.

3) Every 4:00 x 5 sets:

1 Squat Clean Thruster +

2 Squat Clean and Jerk +

3 Power Clean and Jerk

Performed Touch-and-Go. Jerk can be anyway, anyhow. Build as heavy as deemed fit.

4) Paralette Handstand Push-ups: 5 sets of 1-3 Strict + 3-5 Kipping

You pick the deficit and combination for reps. Rest 2-3 minutes between sets.

5) 5 sets of:

500m Row

250ft Handstand Walk

Rest 3 minutes between sets.

6) GHD Sit-ups: 100 Reps

Keep track of time and attempts to complete. Goal is to work on maintainable set size, not breaking down to a bunch of “singles.”

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