WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5/side Lying Open/Close Book

5/side Kettlebell Romanian Deadlifts

5 Snatch Balance

Athletes in Move/Power use a PVC Pipe athletes in Sport/Comp use a Barbell.

1b) 10:00 – 28:00 – Every 1:30 x 12 sets:

Sets 1-4 (10:00 – 16:00) – 5/side Dual Kettlebell Split Stance Clean

Sets 5-8 (16:00 – 22:00) – 10/side Single Arm Dumbbell Split Squat

Sets 9-12 (22:00 – 28:00) – 10/side Split Stance Good Mornings

Movement one is tricky and different, work light and feel it out. For the Split Squats, single Dumbbell held at the Farmers position in the opposite hand of the forward foot, perform all reps on 1 side before switching to the other. For the Good Mornings perform all reps on 1 side before switching to the other…focus on positioning over loading.

1c) 33:00 – 45:00 – 12 minute AMRAP:

12 Single Arm Dumbbell Devils Press

12 Dumbbell Front Squat

Scale as needed. For the Devil’s Press alternate arms each rep.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 10 minute Easy Warm-up

B – 10 sets of – 20 seconds Max Effort – 2 minutes Rest/Active Recovery

C – 5-10 minute Easy Cool-down

Rest as needed between each part. For Part B get after it, go hard, don’t pace.

3) Weightlifting – Squat Clean Thruster: Establish a Heavy Single for the Day

Don’t spend more than 20 minutes on this. Start a clock, start with an empty bar, and build to a heavy single for the day.

4) Gymnastics – Chest-to-bar Pull-ups: 3-4 sets of 15-30 reps

Rest 2-3 minutes between sets. Pick a quantity of reps you can perform unbroken for all 3-4 sets.

5) Trunk – Rower Pike-ups: 5 sets of 8

Rest 90-120 seconds between sets.

6) Posterior Accessory – 3 rounds for Quality:

20 Pause Back Squats 95/65

20 Supinated Grip Deadlifts 95/65

20 Reverse Hyper

Not for time. For the Back Squats perform the Pause at your “sticking” point, where you struggle the most in the Squat. Adjust loading as necessary. 

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