WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

30 seconds/side Banded Lat Stretch

10 Alternating Dynamic Samson Stretch

5 Wall Therapy Squats

Take your time with the therapy squats and work for a high quality position.

1b) 11:00 – 26:00 – Every 1:30 x 10 sets: 3 Front Squats

Reference last week for loading. You have 10 sets today, so take your time, there is ample opportunity to build into a heavy triple for the day.

1c) 26:00 – 33:00 – Every 1:00 x 7 sets: 4/side Single Arm Front Rack Dumbbell/Kettlebell Bulgarian Split Squat @ Tempo 2.1.2

Scale to a normal Split Squat if this movement pattern is too difficult for you. Hold a single Dumbbell/Kettlebell at the Front Rack position. Perform all reps on 1 side before switching to the other.

1d) 38:00 – 45:00 – AQAP:

20 D-Ball Over the Shoulder 150/100

30 Box Jump Overs 30/24

40/30 Calories Ski/Bike/Row

Scale as needed. Use a D-Ball weight that is tough, but something you can move through steadily.

Accessory:

2) Monostructural Conditioning – Run:

A – 10 minute Easy Warm-up

B – 5 rounds of…

400m @ Moderate

200m @ Hard/Sprint

100m @ Walk

Rest as needed between A and B. No passive rest through the 5 rounds of Part B.

3) Barbell Cycling – Every 3:00 x 4 sets: 20 Unbroken Hang Power Clean

Pick a moderate load to start and build as deemed fit.

4) Gymnastics – Ring Support Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

5) Trunk – Hollow Rocks w/Plate Overhead: 4 sets of 20

Rest 90-120 seconds between sets.

6) Posterior Accessory – Reverse Sled Drag: 400m @ Bodyweight

Scale loading as needed. Stimulus should be constant movement.

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