WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

3 minute Ski/Bike/Row Buy-In

Then…AMRAP

20 Band Pull-Aparts

5/side Kettlebell Windmills

5 Pause Scapula Pull-ups

Build your pace on your machine each minute to get your heart rate up. Focus on good clean positions and activation through the rest of the movements.

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

Station 1 – 10/side Tall Kneeling Kettlebell Bottoms-up Press

Station 2 –  20 seconds Ring/Bar To Chest Hold + 20 seconds/side Single Arm KB/DB Overhead Hold

Alternate between stations for 4 sets of each piece. Focus on clean, quality positions. Build your loading through each round as deemed fit.

1c) 28:00 – 33:00 – Every 1:00 x 5 sets: 5/side Single Arm Dumbbell Bent Over Row w/Band

Pick a loading/resistance you can maintain for all 5 sets.

1d) 35:00 – 45:00 – Every 2:00 x 5 sets:

10 Ring Rows

20 Box Jumps

No full on Met-con after yesterday. Work to push through the Box Jumps as quick as possible to get your heart rate spiked up. If you’re looking for more of a conditioning effort as you weren’t in yesterday, fill whatever remaining time is left in the 2 minute window with either Burpees or Ski/Bike/Row.

Accessory:

2) Monostructural Conditioning – Ski Erg: 5 sets of 7:00 ON/3:00 OFF

Work for maintainable moderate efforts.

3) Olympic Lifting – Jerk Balance: 7 sets of 3

Rest 90-120 seconds between sets. Keep the weights light so the movements are clean and snappy.

4) Gymnastics – Supinated Dead Hang: Accumulate 3 minutes

Break-up as needed. Use this to open up your shoulders, lats, wrists.

5) Trunk – Alternating Single Leg V-Ups w/Pause: 3 sets of 20

Rest 90-120 seconds between sets. Pause for a brief second at the peak of the movement.

6) Posterior Accessory – Upright Row: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading. Perform with hands touching on the bar.

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