WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

5 Inchworm + Push-up

10/side Alternating Toe-ups

15 Kettlebell Romanian Deadlifts

Hit your positions and get some blood flowing…really focus on getting those hamstrings and your low back primed and ready.

1b) 13:00 – 27:00 – Every 2:00 x 7 sets:

10 Sumo Stance Deficit Kettlebell Deadlifts

5/side Single Leg Good Morning  w/Medball Bear Hug

5/side Banded Pallof Press

For the Deadlift, use plates to create your deficit. Start with a moderate load and build through each set as deemed fit. For the Good Mornings and Pallof Press perform the movements at a pace that allows you to focus on good positioning and activation of muscle groups.

1c) 28:00 – 34:00 – Every 1:00 x 7 sets: 5 Pause D-Ball Squats

3 second pause in the bottom. Focus on accelerating out of the hole as fast as possible.

1d) 38:00 – 45:00 – 7 minute AMRAP:

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Shoulder-to-Overhead

3 Burpees

Scale as needed.

Accessory:

2) Secondary Conditioning – Assault Bike – 10 rounds of:

400m Hard

800m Active Recovery

Work for consistent work/recovery paces.

3) Olympic Lifting – Halting Split Jerk: 7 sets of 3

Rest 90-120 seconds between sets. Hold the bottom of the dip for 2-3 seconds each rep. Keep the weights in the moderate range for today.

4) Gymnastics – Strict Chest-to-Bar Pull-ups: 5 sets of 5

Rest 2-3 minutes between sets. Add loading or use assistance as deemed fit.

5) Skills – Pistol Squat: 10 minutes Practice

If you’re proficient in a Pistol practice a weighted pistol with a Kettlebell or Dumbbell, or and Overhead Pistol with a Barbell/PVC.

6) Trunk – Slider Tuck Crunches: 3 sets of 30

Rest 90-120 seconds between sets.

7) Posterior Accessory – Glute Ham Raise: 3 sets of 8-10 reps

Rest 90-120 seconds between sets. Add assistance/loading as deemed fit.

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