WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

30 seconds/side Banded Lat Stretch

10 Alternating Dynamic Samson Stretch

5 Wall Therapy Squats

Take your time with the therapy squats and work for a high quality position.

1b) 11:00 – 26:00 – Every 1:30 x 10 sets:

5 Box Jumps

+

10 Pause Goblet Squats

Use the Box Jumps to prime your explosiveness for getting out of the pause position in the Squat. Goblet Squat can be done with whatever object you want, Dumbbell, Kettlebell, Medball, etc.

1c) 26:00 – 33:00 – Every 1:00 x 7 sets: 4/side Single Arm Front Rack Dumbbell/Kettlebell Bulgarian Split Squat @ Tempo 2.1.2

Scale to a normal Split Squat if this movement pattern is too difficult for you. Hold a single Dumbbell/Kettlebell at the Front Rack position. Perform all reps on 1 side before switching to the other.

1d) 38:00 – 45:00 – AQAP:

20 D-Ball Over the Shoulder

30 Box Jump Overs

40/30 Calories Ski/Bike/Row

Scale as needed. Use a D-Ball weight that is tough, but something you can move through steadily.

Accessory:

2) Monostructural Conditioning – Run:

A – 10 minute Easy Warm-up

B – 5 rounds of…

400m @ Moderate

200m @ Hard/Sprint

100m @ Walk

Rest as needed between A and B. No passive rest through the 5 rounds of Part B.

3) Barbell Cycling – Every 3:00 x 4 sets: 20 Unbroken Hang Power Clean

Pick a moderate load to start and build as deemed fit.

4) Gymnastics – Ring Support Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

5) Trunk – Hollow Rocks w/Plate Overhead: 4 sets of 20

Rest 90-120 seconds between sets.

6) Posterior Accessory – Reverse Sled Drag: 400m @ Bodyweight

Scale loading as needed. Stimulus should be constant movement.

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