WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

15 Russian Kettlebell Swings

10 Air Squats

5 Burpees

Right into the workout today so you’ve got a fully dynamic warm-up. Load as deemed fit for the Swings and get your body ready to go.

1b) 10:00 – 45:00 – “Hawks” – AQAP:

1000m Row/Ski or 2000m C2 Bike or 2500m Assault Bike

50 Dumbbell Deadlifts

50 Dumbbell Thrusters

50 Box Jumps

50 Burpees

50/side Alternating Plate Overhead Lunges

200 Heavy Rope Single-unders

Scale as needed.

Hard to believe it’s been 10 years since such we lost such an awesome person. A best friend, adventurer, competitor, and all around awesome man who is still sorely missed and always remembered. Get after it today, and remember, you get to do this, no one is forcing you to do it.

Accessory:

2) Weightlifting – Every 1:00 x 14 sets:

Sets 1-7 – 3 Tall Power Snatch

Sets 8-14 – 3 Tall Power Clean

Keep the weights light and focus on speed and position.

3) Gymnastics – Freestanding Handstand Hold: Accumulate 5 minutes

Break-up as needed. If this isn’t an option, either practice the skill of a Freestanding hold, or just work to accumulate 5 minutes up against a wall.

4) Trunk – Every 1:00 x 7 sets: 10 1/2 GHD Sit-up w/Medball

Lower only to parallel. Load as heavy as deemed fit.

5) Accessory – Football Bar Bench Press: Establish a Heavy Triple for the Day

You choose the grip width. Don’t spend more than 20 minutes on this.

6) Accessory – Dumbbell Skull Crushers: 100 reps

Use a loading you can hit 30-40 reps to start.

7) Accessory – Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

8) Pre-Hab:

A) 3 sets of – 10 Scapula Push-ups w/Pause + 3-5 Controlled Wall Climbs

B) 3 sets of – 20 Banded External Rotation + 20 Banded Upright Rows

C) 3 sets of – 10 Single Leg Banded Hamstring Curls + 30 second Hip Extension Hold

For quality, not for time. Rest as needed between sets.

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