WOD:

1a) 0:00 – 9:00 – Every 1:30 x 6 sets:

Sets 1-3 (0:00 – 4:30) – 10/8 Cals Cardio + 20 Second Plank Hold

Sets 4-6 (4:30 – 9:00) – 10 Scapula Push Ups With Shoulder Plank Tap + 10 Banded Face Pull (Band Attached Down Low) + 10 Air Squats

Pick up the pace through each round and get yourself moving and warm.

1b) 12:00 – 27:00 – Every 3:00 x 5 sets:

2.2.2.2 Cluster Push Press

+

15 Banded Tricep Press Downs

Like we did on Monday, perform 2 reps, rack the bar and rest 5-10 seconds, perform 2 reps, and continue through this process for all 4 sets of 2. Then transition to the press downs. For loading/stimulus, the goal should be to get to more weight than you would used for say an 8RM, by having the short rest periods you should be able to push more loading for the 8 total reps than you would if it were and unbroken set of 8.

1c) 30:00 – 45:00 – 15 minute AMRAP:

10 Stink Bugs

20 Russian Kettlebell Swings 53/35

400m Run

If you can’t run you can sub to machines for the following distances 500/450m Ski or Row, 1000/900m Bike Erg, or 1200/1100m Assault Bike.

Accessory:

2) Secondary Conditioning – Every 1:00 x 21 sets:

Station 1 – 200m Run @ Mile PR Pace

Station 2 – 25/20 Calories Rowed

Station 3 – Rest

Scale as needed. Get after it.

3) Olympic Lifting – Push Press w/2 second Overhead Hold:

2 sets of 3 @ 85%

2 sets of 3 @ 90%

Warm-up as needed. Rest 2-3 minutes between sets. Hold for 2-3 seconds overhead on each rep.

4) Gymnastics – Ring Muscle-up to Ring Handstand Push-up Transition: 10-15 minutes Practice

Have fun.

5) Trunk – 1/2 Turkish Get-up: 5 sets of 5/side

Rest 90-120 seconds between sets. Work as heavy as able.

6) Posterior Accessory – Sled Drag: 8 x 50m

Rest 60 seconds between sets. Heavy as possible while moving unbroken.

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