*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 – 7:00 – Every 1:00 x 7 sets: 50ft Heavy Dog Sled Push

Heavy. Use a loading that takes you 20-30 seconds to push across the room. Build loading each set as deemed fit. Stagger starting on either Part A, B or C depending on the size of the class. 

1b) 7:00 – 14:00 – 7 sets of :40 ON/:20 OFF: Dumbbell Man Makers

One Man Maker is a Push-up, Row Right, Row Left, Clean, Shoulder-to-Overhead. Perform as many reps as possible in 40 seconds. Make sure you are setting your back and bracing appropriately as you jump to the start of the Clean position from the plank.

1c) 14:00 – 21:00 – 7 minute AMRAP:

20 Banded Pull-Throughs

20 Abmat Sit-ups

20 Banded Face-Pulls

20 Split Squats

AMRAP for quality not for speed. Use a Red/Blue Banded anchored at knee height for the Pull-Throughs, and use an Orange Band anchored on a Pull-up Bar for the Face-Pulls. Split Squats are just with your body weight, perform all 10 on one side, then switch to 10 on the other side.

2) 21-15-9-15-21 – AQAP:

Wall Balls 14/8

Knees-up

Extra Work:

3) Tempo (0.3.3) Rope Rows: 8 sets of 3

Rest 90-120 seconds between sets.

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