WOD:

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

Station 1 – 10 Banded Scapula Push-ups + 10 Hollow Rocks

Station 2 – 10 Banded Pass Throughs + 10 Air Squats

Station 3 – 45 seconds Ski/Bike/Row

Get yourself moving. Increase the intensity on the machine each round to get your aerobic system going.

1b) 13:00 – 28:00 – Every 2:30 x 6 sets:

4 Push Press

+

8 Push-ups

+

12 Dumbbell Overhead Tricep Curls

Start with moderate loads and build as deemed fit. Transition from one movement to the next with minimal transition time.

1c) 31:00 – 45:00 – Every 2:00 x 7 sets:

15/10 Calories Ski/Bike/Row

15 Ball Slams

Hit these as hard efforts. Scale output as needed so you have at least 20 seconds rest.

Accessory:

2) Secondary Met-con – “Madison Triplet” – 5 rounds AQAP:

450m Run

7 Burpee Sandbag Over Wall 100/70

Use a wall that is at least 4ft tall. Jerk blocks work great for this.

3) Olympic Lifting – Every 1:00 x 14 sets:

Station 1 – 3 Seated Box Jumps

Station 2 – 6 Cycled Push Jerk

Work to a high box for the jump. Sit on a box that puts your knee and hip in line at parallel. Build loading as deemed fit on the Push Jerk.

4) Gymnastics – Handstand Walk: 5-10 sets of 50ft

Goal stimulus is performing these as fast as possible. Perform them as 2 x 25ft sections as Open Prep, kicking down, and turning around. Rest 90-120 seconds between sets.

5) Trunk – Ring Dip Support L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

6) Posterior Accessory – Back Rack Curtsy Lunge: 5 sets of 5/side

Rest 90-120 seconds between sets. Alternate legs each rep. Load as deemed fit.

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