WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Squat Hold + Reach Overhead

10 Glute Bridge-ups

10 Dynamic Calf Stretch

Focus on positions and activation, not speed.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 8/side, D-Ball/Medball On Shoulder Pause Squats

Every 1:30 your are performing a total of 16 squats. Perform 8 holding the ball on each shoulder. Perform all 8 reps before switching to the other side. Hold the bottom for 1-2 seconds each rep.

1c) 19:00 – 24:00 – 5 sets of :30 ON/:30 OFF: Dumbbell Front Rack Hold

Pick something that is heavy and challenging for you. Performing this with Dumbbells you should ideally be working as heavy as you can Clean the Dumbbells to your shoulder on your own.

1d) 24:00 – 30:00 – Every 1:00 x 6 sets: 4/side Isometric Hold Split Squat w/1 DB Front Rack + 1 DB Farmers Position

Similar drill to last week. Go down into the bottom of the Split Squat and hold with the knee just off the floor for 3 seconds per rep. Perform all 4 reps on 1 side before switching to the other. When switching sides, also switch the Dumbbell positions on each side.

1e) 35:00 – 45:00 – Every 2:00 x 5 sets:

20 Wall Ball Lungsters

200m Run

For the Lungster, holding on the ball, in the same start position for a Wall Ball, step into a reverse lunge, as you come out of the lunge, in one fluid movement, no stopping anywhere, drive-up and throw the ball at the Wall Ball target. Upon catching the ball on the way down alternate to the other leg. 

Accessory:

2) Secondary Conditioning – Every 2:00 x 12 sets: 250m Row

Hard but maintainable paces. Goal is to keep all splits within 3 seconds of each other.

3a) Olympic Lifting – 2-Position Clean (Floor + Above the Knee): 2 sets @ 70%, 2 sets @ 75%, 3 sets @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. No dropping the bar between reps.

3b) Olympic Lifting – Halting Clean Pull: 3 sets of 3 @ 95%

Rest 90-120 seconds between sets. Pull to the Knee and hold for 2-3 seconds, then finish through on the pull. Reset on the floor between each rep. Use straps if you need them/have them.

4) Gymnastics – Wall Facing Handstand Hold: 5 sets of 1 minute

Rest 90-120 seconds between sets.

5) Trunk – Low Plank Hold w/Feet in Rings: 4 sets of 30-60 seconds

Rest 90-120 seconds between sets. If this is easy for you add loading/weight vest.

6) Posterior Accessory – Sled Drag: 8 sets of 50m

Rest 60 seconds between sets. Heavy as possible while moving unbroken.

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