*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: 7 Step/side Dumbbell Marching Staggered Stance Romanian Deadlifts

Focus on position over load. Starting standing up straight, step forward with one leg to a staggered stance and perform a Romanian Deadlift, then step forward with the other leg and perform a rep on that side, and continue on until 7 reps are completed in each stance.

2) AQAP:

30 Dumbbell Hang Squat Cleans 35/25

75 Double-unders

20 Dumbbell Hang Squat Cleans 35/25

25 Burpees

10 Dumbbell Hang Squat Cleans 35/25

Extra Work:

3) Cable Hamstring Curl: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

4) C2 Bike: 20K @ Damper 1

Perform this at a moderately hard effort.

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