*Week 2 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM

WOD:

1a) 0:00 – 14:00 – Every 2:00 x 7 sets: 

2 x 3-Stop Back Squat +

2 Back Squats

Warm-up as needed. Start at a moderate load. Build heavy if you’re feeling good or keep the weights more moderate if you’re not feeling it today. Pause at around 1/4 squat, Parallel, and then in the Bottom. 

1b) 14:00 – 21:00 – Every 1:00 x 7 sets: 5 Tempo Sumo Stance Good Mornings (2-1-0)

Keep it light and focus on positioning. 2 seconds down, 1 second pause in the bottom explosive opening.

2) AQAP:

30 Dumbbell Hang Squat Cleans 35/25

30 Alternating Dumbbell Front Rack Lunges 35/25

EMOTM $ Burpees

Workout starts with 4 Burpees, and then you must stop and perform 4 Burpees every minute until you finish the Lunges.

Extra Work:

3) 3 sets not for time:

30 seconds/side Bird Dog

10/side Tall Kneeling Pallof Press

Rest 60-90 seconds between sets.

4) C2 Bike – 4 sets of:

2:00 Easy @ Damper 1 – Seated

1:30 Moderate @ Damper 5 – Seated

1:00 Hard @ Damper 10 – Standing

No rest between sets. Work for consistent efforts/pacing.

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

An interesting and compelling watch if you’ve got 90 minutes. Find it on Netflix.