WOD:

1a) 0:00 – 14:00 – 2 rounds of:

2 minutes Ski/Bike/Row

1 minute Front Plank Hold

1 minute Table Hold

1 minute Hollow Hold

30 seconds/side Bird Dog Hold

30 seconds/side Side Plank Hold

Performed on a running clock taking a total of 14 minutes, no additional transition time between movements….rest where and as needed. As always if you’re in the gym 4-6 days/week treat this as an Active Recovery day approaching the day’s work at easy to moderate intensity.

1b) 15:00 – 35:00 – 4 rounds of – 4 minute AMRAP/1 minute Rest:

30 Alternating Mountain Climbers

30 Russian Kettlebell Swings

30 Alternating Lateral Bounding Box Step Overs

Max Calories Ski/Bike/Row

Scale as needed. For the Lateral Bounding Step-Overs…start with one foot on the box and one on the floor, lateral to the box. From that position push off with both legs in an explosive manner standing and jumping at the top, transitioning the foot that was on the box to the floor on the other side, and the foot that was on the floor to the center of the box. Continue in this motion bounding back and forth…at no time should both feet be either on the box or the floor until the set is done.

1d) 38:00 – 45:00 – 7 minute AMRAP:

20 Russian Medball Twists

10/side Kettlebell Windmill

Take your time and focus on clean, tight positions.

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