WOD:

1a) 0:00 – 8:00 – Every 1:00 x 8 sets:

1 – 40 seconds Ski/Bike/Row

2 – 5/side Single Leg Romanian Deadlift w/Barbell or PVC Pipe

3 – 5-10 Box Jump (Step Down)

4 – 10 Scapula Push-ups + 10 Shoulder Plank Taps

Get some blood flowing and those hips and back warmed up.

1b) 13:00 – 23:00 – Every 2:30 x 4 sets – Bench Press:

2 sets of 3 @ 70%

1 set of 3 @ 80%

1 set of Max Reps @ 90%

Add the same loading that you added to last weeks sets, or use the same 1RM to do your percentages. Make use of the opportunity to use a spotter and get 1-2 overload reps.

1c) 23:00 – 32:00 – Every 2:30 x 4 sets – Deadlift:

2 sets of 3 @ 70%

1 set of 3 @ 80%

1 set of Max Reps @ 90%

Add the same loading that you added to last weeks sets, or use the same 1RM to do your percentages. First 3 sets should be done as set dead on the floor, perform the last set as Touch-and-Go. We wanted to make sure you guys got this in this week, since we will be closed Friday, we moved this to Tuesday. Be mindful you may be slightly fatigued from your Back Squats yesterday, so don’t be surprised if these feel a little harder than expected, at the same time, you might notice zero difference in your performance/ability.

1d) 35:00 – 45:00 – 10 minute Up Ladder:

3 Push-ups

3 Dumbbell Box Step-us 35/25 @ 24/20

20 Double-unders

For this workout the Jump Rope stays fixed in reps each round. Your reps for the Push-ups/Step-ups climb. Workout is performed as 3+3+20, 6+6+20, 9+9+20, and so on until 10 minutes is up.

Accessory:

2) Monostructural Conditioning – Bike Erg: 20K @ Easy > Moderate

Work for steady pacing. Ideally perform this on Damper 1, or something close to that.

3) Secondary Met-con – 5 sets of:

2 Pegboards

50ft Handstand Walk

100ft Dumbbell Farmers Carry 100/70

Rest 3 minutes between sets. 

4) Weightlifting – Clean Grip Deadlift: 5 sets of 3 @ 100%>

Set the bar dead on the floor between each rep. Use straps if you need them/have them.

5) Gymnastics – Circular Hanging Leg Lifts: 10 sets of 2/direction

Rest 90-120 seconds between sets.

6) Skills – Back Bends: 10 minutes Practice

Spend 10 minutes working on any of these drills/variations.

7) Trunk – Banded Palloff Walk-Outs: 4 sets of 30 seconds/side

Rest 60 seconds between sets.

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