WOD:

1) Smolov Program – Week 5/Day 1 – Back Squat: 4 x 9 @ 70% + 20lbs

Warm-up as needed. Rest as needed.

2) 3 rounds AQAP:

200m Run

20 Handstand Push-ups

20 Power Clean 155/105

Sub for HSPU is Strict Press or Stink Bugs

3) 4 rounds:

50m Dog Sled Push

300m Run

50m Dog Sled Push

Rest 3 minutes

Weight the Sled in a manner that you can move it for 50m at a relatively quick/steady pace.

4) Yoke Carry: 4 x 100ft

Rest 90 seconds between sets. Heavy as possible.

5) Strict Pull-up: 4 x 8-12 reps

Weight if able. Rest 2 minutes between sets.

6) Reverse Hyper: 4 x 12

Rest 90 seconds between sets. Heavy as possible.

Beast of the East Competitors:

1) Smolov Program – Week 5/Day 1 – Back Squat: 4 x 9 @ 70% + 20lbs

Warm-up as needed. Rest as needed.

2) 20 minutes EMOTM: Odd, Axle Thruster, Even Alternate Handstand Walk/Farmers Carry

Weights should be reasonable heavy, but something where technique doesn’t break down.

3) Gymnastics Practice: 4 x 10-15 reps

Pick the movement from Workout #3 that you struggle with the most.

4) AQAP:

50 Calories Airdyne

25 Power Cleans 185/123

15 Muscle-ups

25 Power Cleans 185/123

50 Calories Airdyne

5) 4 rounds:

50m Dog Sled Push

300m Run

50m Dog Sled Push

Rest 3 minutes

Sled weight should be something that you can move quickly and steady for the entire 50m.

6) Yoke Carry: 4 x 100ft

Heavy as possible. Rest 90 seconds.

7) Reverse Hyper: 4 x 12.

Heavy as possible. Rest 90 seconds.

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

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