WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Station 1 – 5 Inchworm + Push-up

Station 2 – 10 Wall Therapy Squats

Station 3 – Easy Cardio

Take your time with the Therapy Squats and really focus on maintaining the best position you possibly can.

1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 7 Front Squats

Reference last week for loading and work to build a little heavier than last week.

1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 8 Dumbbell/Kettlebell Goblet Pause Lateral Lunges

Start with no loading, or even assisted as needed. Pause in the bottom of each rep for 1-2 seconds. We are still looking for full range of motion, hip below knee on these. Alternate sides each rep for a total of 8 reps.

1d) 36:00 – 45:00 – 3 sets of 2:30 ON/:30 OFF:

12 Alternating Single Arm Dumbbell Squat Clean 50>70>100/35>50>70

12 Calories Machine or 100m Run

Scale as needed. Start each round/set from scratch at Squat Clean rep 1. Increase the loading on the Dumbbell each round.

Accessory:

2) Secondary Conditioning – Run – 5 sets of:

500m Run @ Moderate Pace

90 seconds Rest

100m Sprint

4 minutes Rest

Work for consistent efforts on the 500m runs. Push the sprints hard!

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

Warm-up as needed. Start around 50-60% of your 1RM and build as deemed fit. All reps are full Squat.

4) Gymnastics – 5 sets of:

5 Skin the Cats

+

10 Ring Scapula Pull-ups w/Pause

Rest 90-120 seconds between sets. Take your time and focus on hitting good positions.

5) Trunk – Alternating Single Leg Pause V-Ups: 4 sets of 20

Reset 90-120 seconds between sets.

6) Posterior Accessory – Shrimp Squats: 3 sets of 10/side

Rest 90-120 seconds between sets.

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