WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Alternating Quad Stretch

10 Table Top Up/Downs

10 Kettlebell Deadlifts

Take your time and focus on positions and activation.

1b) 10:00 – 22:00 – Every 2:00 x 6 sets:

12 Dumbbell Front Rack Box Squats

+

12 Banded Face Pulls

Reference last week for loading and try and work a little heavier. Use a box height that puts you at parallel. Banded Face Pulls focus on keeping your shoulders pulled back and down.

1c) 22:00 – 31:00 – Every 1:30 x 6 sets:

5/side Dumbbell Farmers Position Split Squat  w/3 Second Isometric Hold In Bottom

For each rep hold the bottom position 1″ off the floor for 3 seconds. Focus on position and activation over loading. Perform all reps on 1 side before switching to the other side.

1d) 31:00 – 36:00 – Every 1:00 x 5 sets: 10-15 Prone Medball Hamstring Curls

Focus on position and activation over loading.

1e) 39:00 – 45:00 – 6 minute AMRAP:

5 Burpee Box Jumps

10 Dumbbell Deadlifts

Scale as needed.

Accessory:

2) Secondary Conditioning – Run – 4 rounds of:

500m Easy Pace

60 Seconds Rest

400m Moderate Pace

60 Seconds Rest

300m Harder Pace

200m Recovery Run

No rest between rounds, the 200m Recovery run brings you right back to the 500m Easy Pace.

3a) Olympic Lifting – 2 Cleans + 1 Jerk:

1 @ 70%

1 @ 75%

1 @ 80%

1 @ 70%

1 @ 75%

1 @ 80%

Warm-up as needed. Drop the bar and reset between Cleans. Rest as needed between sets.

3b) Olympic Lifting – Clean Pull: 3 sets of 3 @ 80-90%

Rest 90-120 seconds between sets. Set the bar dead on the floor each rep. Use straps if you need them/have them.

4) Gymnastics – 5 sets of:

20-30 seconds/side Single Arm Handstand Hold

+

20 Alternating Handstand Shoulder Taps

Rest 90-120 seconds between sets. This should be performed as a complex.

5) Trunk – Medball Bent Leg Hip Rotation: 5 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

6) Posterior Accessory – Banded Good Morning: 4 sets of 20

Rest 90-120 seconds between sets.

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