WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

4 minutes Ski/Bike/Row

Then AMRAP…

10 Banded Face Pulls

5/side Single Arm Strict Press from Split Jerk Stance

Increase the tempo on the machine each minute to get your aerobic system awake. For Face Pulls and Presses take your time and focus on good positions and activation.

1b) 12:00 – 28:00 – Every 2:00 x 8 sets:

15 Dumbbell Piston Bench Press

+

15 Dumbbell/Kettlebell/Medball Russian Twists

Start with a moderate loading for the Bench Press and build as deemed fit…this is 15 reps on each arm, one arm starts at the top, the other at the bottom of the movement, perform the reps like a piston, alternating the arms back and forth. For the Russian Twists focus on maintaining a nice V Position with knees straight and toes pointed.

1c) 33:00 – 45:00 – Every 6:00 x 2 sets:

2 rounds of…

20 Ring Rows

50 Single-unders

10 Dumbbell Push Press

50 Single-unders

Remaining Time Active Recovery on Machine

Work through the mixed modality work for two rounds. Whatever additional time is left get on your machine at an Active Recovery pace…get off the machine with 10 seconds left in the round to start the 2nd round.

Accessory:

2) Monostructural Conditioning – Assault/Echo Bike: 5 sets of 5 minutes Max Distance

5 minute walk between sets.

3) Olympic Lifting – Seated Dead-Stop Strict Press: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

4) Gymnastics – Strict Chest-to-bar Pull-up: “X” Reps Every 1:00 x 10 sets

Pick a rep count you can maintain for all 10 sets.

5) Trunk – Side Plank Hold w/Banded Row: 5 sets of 30 reps/side

Rest 90-120 seconds between sets.

6) Posterior Accessory – Banded Hamstring Curls: 100 Reps

Break-up as needed.

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