WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5/side Worlds Greatest Stretch

10 Alternating Lunges

5 Table Top Up/Downs

Focus on getting into deep positions in your stretches and opening positions up.

1b) 10:00 – 25:00 – Every 2:30 x 6 sets – Back Squat:

2 sets of 5 @ 65%

2 sets of 5 @ 75%

1 set of 5 @ 85%

1 set of Max Reps @ 85% (60 second cap on the work window)

Power programming will be jumping into a modified Wendler cycle that will be entirely percentage based moving forward. For percentages make sure you are working with an accurate 1RM number, and if you’re unsure, it’s always best to trend to the light side, so use 90% of what you believe your 1RM to be and use that as your max. For the final set of the day you are performing max reps, but with a cap of 60 seconds so that you aren’t standing there and performing a rep every 10-15 seconds.

1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side D-Ball Bear Hug Split Squats

Start with a moderate load and build as deemed fit. Perform all reps on 1 side before switching to the other.

1d) 37:00 – 45:00 – 8 minute AMRAP:

10 Deadlifts 115/75

10 Box Jump Overs 24/20

Scale as needed.

Accessory:

2) Secondary Conditioning – Run:

A – 5-10 minute Easy Warm-up

B – 3 x 200m – 2 minutes Rest

C – 4 x 400m – 2 minutes Rest

Looking for hard paces with negative splits. Start at a tough pace for each respective distance and try to finish with a sprint/time trial style effort.

3) Olympic Lifting – Front Rack Hold: 4 x 1 minute @ 100% of Front Squat

Rest 2-3 minutes between sets.

4) Gymnastics – Active Ring Hang: 5 x 1 minute

Rest 90-120 seconds between sets.

5) Trunk – Hollow Rock w/Plate Overhead: 3 sets of 20-30 reps

Ret 90-120 seconds between sets. Load as deemed fit.

6) Posterior Accessory – Sumo Stance Good Morning: 4 sets of 15

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

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