*Gym Update HERE

WOD:

1) 0:00 – 21:00 – Every 3:00 x 7 sets:

10 D-Ball Pause Squats (Above Parallel Pause)

5/side Split Squat or Bulgarian Split Squat

10 Hollow Rocks

5/side Dumbbell/Kettlebell Side Bend

For the D-Ball Squats initiate your Squat, on the descent pause just above Parallel for 2-3 seconds, then drop into the hole to finish the range of motion and stand to finish, repeat for a total of 10 reps. Athletes choose the single leg variation you’re comfortable with. If you choose to load do so with a Kettlebell/Dumbbell in the Goblet position. For the Side Bends try and load heavy and take the movement slow really focusing on range of motion. Scale movements/volume as needed so you have at least 30 seconds of rest each round.

2) 3 rounds for Max Reps:

1 minute Calories Ski/Bike/Row/Run

1 minute Pistol Squats or Banded Pistol Squats

1 minute D-Ball Over the Shoulder 50/40

1 minute Rest

For the Assisted Pistols use two pins in the Squat rack, and pull a band across, set the band height/size to the appropriate amount of assistance that is needed. Even if you’re nowhere close to being strong enough to do a Pistol this is a great

Extra Work:

3) Sled Drag: 400m @ Bodyweight

Focus is smooth and steady pace, if this is too heavy, scale for appropriate stimulus.

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