WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

5 Inchworm + Push-up

10/side Alternating Toe-ups

15 Kettlebell Romanian Deadlifts

Hit your positions and get some blood flowing…really focus on getting those hamstrings and your low back primed and ready.

1b) 13:00 – 27:00 – Every 2:00 x 7 sets: 5 Deadlifts

Reference last week for loading and look to build a little heavier. Plenty of sets to work through, so don’t rush yourself into the heavy weights until you’re fully ready. Set the bar dead on the floor every rep.

1c) 28:00 – 34:00 – Every 1:00 x 7 sets: 5 High Box Jumps

Start at a moderate height and build as deemed fit. Step down and reset between each jump.

1d) 38:00 – 45:00 – 5 rounds AQAP:

12 Deadlifts 115/75

9 Hang Power Cleans 115/75

6 Shoulder-to-Overhead 115/75

Scale as needed.

Accessory:

2) Secondary Conditioning – Assault Bike – 10 rounds of:

400m Hard

800m Active Recovery

Work for consistent work/recovery paces.

3) Olympic Lifting – Halting Split Jerk: 7 sets of 3

Rest 90-120 seconds between sets. Hold the bottom of the dip for 2-3 seconds each rep. Keep the weights in the moderate range for today.

4) Gymnastics – Strict Chest-to-Bar Pull-ups: 5 sets of 5

Rest 2-3 minutes between sets. Add loading or use assistance as deemed fit.

5) Skills – Pistol Squat: 10 minutes Practice

If you’re proficient in a Pistol practice a weighted pistol with a Kettlebell or Dumbbell, or and Overhead Pistol with a Barbell/PVC.

6) Trunk – Slider Tuck Crunches: 3 sets of 30

Rest 90-120 seconds between sets.

7) Posterior Accessory – Glute Ham Raise: 3 sets of 8-10 reps

Rest 90-120 seconds between sets. Add assistance/loading as deemed fit.

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