*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required.

WOD:

1a) 0:00 – 12:00 – Every 2:00x  6 sets:

Set 1 – 7 Front Squats

Set 2 – 5 Front Squats

Set 3 – 3 Front Squats

Set 4 – 7 Front Squats

Set 5 – 5 Front Squats

Set 6 – 3 Front Squats

Vary loading each set as needed. Work as heavy as deemed fit. Make sure each and every rep maximizes the range of motion you’re physically capable of.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 10 Dumbbell Farmers Box Step-ups

These are 5/side. Pick a weight that you can perform with moderate effort and that you can maintain for all 7 sets.

1c) 19:00 – 24:00 – 5 minute AMRAP for Quality:

10/side Single Arm Kettlebell Side Bends

10 Alternating Lateral Lunges

As it states, for quality, not for time. If you’re proficient in lateral lunges add loading in the goblet position.

2) 3 rounds for Max Reps:

40 seconds Ski/Bike/Run/Row Cals

20 seconds Rest

40 seconds AMRAP 3 Hang Power Cleans + 3 Front Squats 95/65

20 seconds Rest

40 seconds Double-unders

20 seconds Rest

Extra Work:

2) Zercher Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Add load as deemed fit.

3) Row – 3 sets of:

1000m

Rest 1 minute

750m

Rest 45 seconds

500m 

Rest 30 seconds

250m

Rest 3 minutes between sets. Pick paces that allow you to increase the pace as each distance decreases.

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