WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

5/side Open/Close Book

10 Alternating Deadbugs

5 Clean Hang High Pull

5 Hang Power Clean

Atheltes in Move/Power us a PVC Pipe, athletes in Sport/Comp use a Barbell for warm-up.

1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 

4 Strict Pull-ups

+

6 Barbell Upright Rows

+

8 Seated Pause Banded Rows

Perform this piece as a Tri-set moving from one movement directly into the next. Use assistance or add loading to the Pull-up as deemed fit. For the Upright Rows perform these today with hands touching on the Barbell. For the Banded Rows, slap a band around the rig and perform these just holding the band seated on the floor. Pause the chest/sternum for 1 second on each rep.

1c) 22:00 – 30:00 – Every 1:00 x 8 sets: 5/side Half Turkish Get-ups

Start with a moderate load and build as deemed fit. Athletes choice to use Kettlebell or Dumbbell. Perform all 5 reps on 1 side before switching to the other side.

1d) 35:00 – 45:00 – 10 minute AMRAP:

15/10 Cals Ski/Bike/Row

15 Dumbbell Thrusters 35/25

10 Alternating Dumbbell Plank Rows 35/25

Scale as needed. One pair of Dumbbells, same weight for both movements.

Accessory:

2) Monostructural Conditioning – Run:

A – 1 mile Warm-up

B – 3 x 100m @ 70>75>80% Effort – Rest 1 minute between sets

C – 7 x 100m Sprint – Rest Double the time of the Sprint

D – 1 mile Cool Down

Rest as needed between each part. Make sure you are properly warm for the high effort sprints. We aren’t looking for maintainable efforts on these, just get after them and see what the recovery is like with a short window of rest for a high effort.

3) Weightlifting – Clean Grip Upright Row: 3 sets of 10

Rest 90-120 seconds between sets. Load  as deemed fit.

4) Trunk – Windshield Wipers: 5 sets of 10

Rest 90-120 seconds between sets.

5) Posterior Accessory – Dumbbell Stiff Leg Deadlift: 3 sets of 20

Rest 90-120 seconds between sets. Focus on positioning over load.

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