WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Table Top Up/Downs

15 Glute Bridge Ups

30 Single-unders

Get your posterior chain firing, and focus on the skill and position of jumping rope.

1b) 10:00 – 24:00 – Every 2:00 x 7 sets: 5 Front Squats

Reference last week for loading. Goal should be to start your first set somewhere around the middle of your weights from last week and build. 

1c) 24:00 – 31:30 – Every 1:30 x 5 sets: 10 Overhead Reverse Lunges

Perform these taking the bar from the floor. Alternating legs each rep. Build as heavy as deemed fit. Mobility dependent, experiment with different grip widths if you’re interested and find where you feel most stable.

1d) 35:00 – 45:00 – AQAP:

160-120-80-40 Double-unders

40-30-20-10 Burpee-to-Target

Scale as needed. Burpee-to-Target standard is both hands touching something 6″ out of your reach.

Accessory:

2) Secondary Conditioning – Ski Erg – 5 rounds of:

500m @ Moderate Effort

250m @ Hard Effort

125m @ Active Recovery

Performed straight through, no rest between rounds.

3) Olympic Lifting – Clean From Blocks (Just Above the Knee): 2 Reps Every 1:00 x 12 sets

Work just above the knee. All reps full Squat. Build as heavy as deemed fit.

4) Gymnastics – Hanging Around the Worlds: 5 sets of 10

Rest 90-120 seconds between sets.

5) Trunk – Abwheel/Barbell Roll-Outs: 3 sets of 15

Rest 90-120 seconds between sets.

6) Posterior Accessory – Pause Curtsy Lunges: 5 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. If you’d like to add load, work with a Barbell in the back rack.

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