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WOD:

1) Back Rack Box Squat: 10-8-6-4-2 Every 2:30 x 5 sets

Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading.

2) D-Ball Bear Hug Box Step-ups: 8/side Every 2:30 x 4 sets

Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Use a pair of Dumbbells, one in each hand, no putting them down for the duration of the set. Reference 5/21/18 for loading.

3) 5 rounds for Max Reps:

40 seconds Burpees

20 seconds Rest

40 seconds D-Ball Over the Shoulder 100/70

20 seconds Rest

Extra Work:

4) Single Leg Hip Thrust: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before the other.

5) 3 sets:

100m Run at Fast Pace

100m Easy Run

100m Run at Fast Pace

200m Easy Run

100m Run at Fast Pace

300m Easy Run

100m Run at Fast Pace

400m Easy Run

200m Walk

Workout Details & Pacing: This workout totals 4800m and has 2 different paces. Each athlete will pick their fast and easy run paces.

Workout Focus: Record your total time for each set. Your objective is to match the Set 1 total 1400m time with Sets 2 and 3.

HELPFUL HINT: Target a fast pace that is faster than your 1-mile PR pace but slower than your 400m PR pace.

Workout from Chris Hinshaw.

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