*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges

Warm-up as needed. Alternate legs each rep. Reference last week for loading. Add 2.5-5lbs from last week. If you’re not comfortable going heavier at the top end, work to bring-up just your bottom sets.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-0-3) Front Rack Box Step-ups

These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 5 reps on 1 side, then switch stances to the other side. Tempo is 1 second up, brief pause, and a 3 second lower. Use a box height that puts your knee and hip in line when on the box.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 10 Banded Hip Sling Kettlebell Romanian Deadlifts

This is a great positioning and activation drill, and a good one for those of you who struggle with hip hinging. Tie-off a Blue or Green Band to one of the Pull-up Rig masts at hip height. Get inside the band, facing away from the anchor point so that it’s pulling you back. Set the band in your hip hinge, walk out until there is moderate tension, grab your Kettlebell and do your Romanian Deadlifts while in the band.

2) 21-15-9 – AQAP:

Calories Ski/Bike/Row/Run

Deadlifts 185/135

Extra Work:

3) Front Plank: Accumulate 3-5 minutes

Keep track of time and attempts to complete.

4) 5 rounds @ Moderate Pace:

2000m C2 Bike @ Damper 1

200 Single-unders

20m Bear Crawl

Steady, consistent pace. If you can perform the Single-unders with a heavy rope.

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

https://www.youtube.com/watch?v=2OhHkBmbb5Y