WOD
Warm-up
Dynamic Warm-up/Stretch
2 Sets
12 Weighted Hanging Knee Tuck
15sec e/side Single Arm Prone Plank (face down)
15sec e/side Split Stance Isometic w/ Pulse
(1) https://www.youtube.com/watch?v=X27MEF1U_3U
(3) https://www.youtube.com/watch?v=ibAk2a6rH4g
Strength
Front Squat (Benchmark Week) – 15 minutes
Performance – Build to a heavy but perfect 1RM
Longevity – Build to a heavy 5RM w/ tempo (30X0)*
*3sec descent, no pause, up as fast as you can
Conditioning
This week’s conditioning will be shorter, in order to help the body recover and stay primed for the benchmark re-tests. Focusing on the quality of the movements, as opposed to just speed/time, will give you a better stimulus, despite the shorter metcons.
For Time (10 Minute Time Cap):
12-10-8-6-4-2
Single Arm FR KB Squat (53/35)*
KB Swing
Toes-to-bar
*perform half reps per side (focus on quality, not shifting/leaning)
https://www.youtube.com/watch?v=Wqg4NY5XAkU