WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

3 Inchworms

10 Sumo Stance Pause Air Squats

30 seconds Machine

Take your time with the Inchworm and Air Squats and get your positions opened up. Hit a moderate tempo on the machine to wake up your aerobic system.

1b) 10:00 – 30:00 – Every 2:00 x 10 sets:

Sets 1-5 (10:00 – 20:00) – 10 D-Ball Pause Above Parallel Bear Squats + 10 Glute Bridge-ups

Sets 6-10 (20:00 – 30:00) – 7/side Dumbbell Front Rack Split Squat

For the first 5 sets the Pause is performed on the way up…perform a squat, as you come out of the bottom pause just above parallel focus on driving the knees out and keeping the glutes engaged. Pause for 2-3 seconds before driving up to finish the rep. Split Squats are performed all 7 reps on 1 side before switching to the other.

1c) 34:00 – 45:00 – 11 minute AMRAP:

20 Alternating Kettlebell Goblet Lunges 26/18

20 Kettlebell Swings 26/18

Scale as needed.

Accessory:

2) Secondary Conditioning – Machine of Choice: 125-100-75-50-25 Calories

Rest half the time it takes to you to complete the interval.

3) Olympic Lifting – Every 2:00 x 9 sets:

Sets 1-3 – 5 Power Clean + 5 Hang Power Clean

Sets 4-6 – 3 Power Clean + 3 Hang Power Clean

Sets 7-9 – 1 Power Clean + 1 Hang Power Clean

Start around 60% of your 1RM and build as heavy as deemed fit. Only build as heavy as you’re able to keep the barbell in constant flow. This is barbell cycling work, there should be no stop at the floor, hang, or rack position.

4) Gymnastics – Ring L-Sit: Accumulate 3 minutes

Keep track of number of sets and time per set to complete.

5) Trunk – Anchored Abmat Sit-ups: 100 Reps

Anchor your feet under something.

6) Posterior Accessory – Lateral Banded Monster Walks: 5 sets of 25 Steps/side

Rest 60 seconds between sets. Focus on large, slow, deliberate steps, stay in that “1/4” squat the whole time.

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