*Gym Update HERE

WOD:

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

Set 1 – 6 Reps

Set 2 – 4 Reps

Set 3 – 2 Reps

Set 4 – 6 Reps

Set 5 – 4 Reps

Set 6 – 2 Reps

Warm-up as needed. Perform this from the Rack, Split Jerking the bar from Behind the Neck to get comfortable with this movement pattern for when it gets heavy. Build as heavy as deemed fit. Reference last week for loading.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Bulgarian Split squat

Perform all reps on 1 side before switching to the other. Focus on position and activation first and foremost. If you’d like to load use a Kettlebell or Dumbbell in the Goblet position.

1c) 19:00 – 21:00 – 2 minute AMRAP: Hollow Rocks

Focus on quality of movement first, reps second.

2) 3 rounds for Max Reps:

1 minute Calories Ski/Bike/Row/Run

1 minute Pistol Squats or Banded Pistol Squats

1 minute D-Ball Over the Shoulder 100/70

1 minute Rest

For the Assisted Pistols use two pins in the Squat rack, and pull a band across, set the band height/size to the appropriate amount of assistance that is needed. Even if you’re nowhere close to being strong enough to do a Pistol this is a great

Extra Work:

3) Single Leg Glute Ham Raise: 4 sets of 8/side

Rest 90-120 seconds between sets. Use as much assistance as needed.

4) Every 5:00 x 5 sets: Row 80/70 Calories

Goal is hard, but maintainable paces.

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