WOD:

1a) 0:00 – 8:00 – Every 1:00 x 8 sets:

Station 1 – 40 seconds of Single Leg Single-unders

Station 2 – 1/side Kettlebell/Dumbbell Turkish Get Up

Station 3 – 10 Pause Heels Elevated Glute Bridge Up

Station 4 – 5/side Split Stance Good Mornings

Take your time, hitting your positions, make sure you’re getting full range of motion and getting your body open and prepped.

1b) 12:00 – 24:30 – Every 2:30 x 5 sets:

1-5 Ring Muscle-up or Seated Banded Strict Muscle-up

+

7 Bench Press 

Pick and effort for the Muscle-up that you can maintain for all 5 sets. For the Bench Press start around 60% of your 1RM and build through each set as deemed fit.

1c) 24:30 – 34:30 – 10 minute AMRAP:

5 Dumbbell Man Makers

200m Run

One Man Maker consists of Push-up, Plank Row Right/Left, Clean, and Shoulder-to-Overhead. If you can’t run your subs are 250/225m Row or Ski, 500/450m C2 Bike, 600/550m Assault Bike.

1d) 37:00 – 45:00 – 8 minute AMRAP for Quality:

10 Snatch Grip Pendlay Rows

5/arm Abmat Sit-up w/Single DB Overhead

5/side Single Leg Lateral Plate/Box Jumps

Focus is not speed, but quality of movement. Load in a manner that you can perform the movements as cleanly as your skill/mobility allow.

Accessory:

2) Secondary Conditioning – Assault Bike:

A – 10-15 minutes Easy-to-Moderate Warm-up

B – 3 minute EMOTM – 17/13 Calories – 3 minutes Rest

C – 3 minute EMOTM – 18/14 Calories – 3 minutes Rest

D – 3 minute EMOTM – 19/15 Calories – 3 minutes Rest

E – 5-10 minute Easy Cool Down

Scale as needed.

3) Olympic Lifting – Push Press: 3 sets of 3 @ 80%

Rest 2-3 minutes between sets. Warm-up as needed.

4) Gymnastics Conditioning – 10 rounds of:

2 Strict Muscle-ups

4 D-Ball Over the Shoulder

Stimulus is for this to be around on the minute per round or less. Scale as needed.

5) Trunk – Hanging Strict Knee-up w/Twist + Medball Hold: 5 sets of 6-10 reps

Rest 90-120 seconds between sets. Medball between feet, perform a Strict Knee-up, turn 90 degrees at the top, come back to center, lower, that’s a rep, repeat alternating sides each rep.

6) Posterior Accessory – Single Arm Farmers Carry: 5 sets of 100ft/side

Rest 60 seconds between sides. Load as heavy as possible. Use a Dumbbell, Kettlebell, Barbell, etc.

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