*Fall/Winter Holiday Schedule HERE

WOD:

1a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets

1b) 5-10 Ring Rows: Every 1:00 x 7 sets

Performed as a couplet alternating movements each minute. Pick an output that you can maintain on both movements. Make the Ring Rows difficult so that they are a hard set.

2a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets

2b) 5 Push Press: Every 1:00 x 7 sets

Performed as a couplet alternating movements each minute. Use the same conditioning movement as Part 1. Push Press performed from the floor. Start at a moderate loading and build as deemed fit.

3a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets

3b) 10-20 Abmat Sit-ups: Every 1:00 x 7 sets

Performed as a couplet alternating movements each minute. Use the same conditioning movement as Part 1/2. Pick a number of reps for the Abmat Sit-ups that you can maintain for all 7 sets.

This entire piece should be perform as one continuous 42 minute piece.

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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