*Week 2 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM

WOD:

Session A:

1) Power Clean From Blocks (Mid-Thigh): 7 sets of 1.1.1

Rest 2-3 minutes between sets. Drop and reset between reps. Build as heavy as deemed fit.

2a) 0:00 – 14:00 – Every 2:00 x 7 sets: 

2 x 3-Stop Back Squat +

2 Back Squats

Warm-up as needed. Start at a moderate load. Build heavy if you’re feeling good or keep the weights more moderate if you’re not feeling it today. Pause at around 1/4 squat, Parallel, and then in the Bottom. 

2b) 14:00 – 21:00 – Every 1:00 x 7 sets: 5 Tempo Sumo Stance Good Mornings (2-1-0)

Keep it light and focus on positioning. 2 seconds down, 1 second pause in the bottom explosive opening.

3) AQAP:

30 Dumbbell Hang Squat Cleans 50/35

30 Alternating Dumbbell Overhead Lunges 50/35

EMOTM 5 Burpees

Workout starts with 5 Burpees, and then you must stop and perform 5 Burpees every minute until you finish the Lunges.

4) Deficit Kettlebell Stiff Leg Deadlift: 3 sets of 20

Rest 90-120 seconds between sets. Stand on an appropriate box height to maximize whatever range of motion you may have.

5) Banded Deadbugs: 4 sets of 10

Rest 60 seconds between sets. For quality, not time.

6) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

Session B:

1) Row – 50-40-30-20-10-10-20-30-40-50 Calories:

Rest 1 minute between sets. Goal is to hold a consistent pace across every set. Intended pace is something you want to/try to hold in a Met-con.

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

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