WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Scapula Pull-ups

20 Seated Alternating Leg Lifts

30 seconds Front Plank Hold

40 seconds Ski/Bike/Row

Increase intensity/pace on the machine each round to get yourself prepped for the day.

1b) 11:00 – 26:00 – Every 1:00 x 15 sets:

Station 1 – 3 Strict Chin-ups

Station 2 – 20-30 second Hanging L-Sit Hold

Station 3 – 20-30 second Ring Dip Support

Rotate through the 3 stations for 5 total cycles. Add load/assistance to the Chin-up as needed. For the L-Sit Hold we encourage athletes to do this in a Supinated Grip as it generally make it easier to get into position. For the Ring Dip Support add load as deemed fit.

1c) 29:00 – 45:00 – Every 2:00 x 8 sets:

Sets (1/3/5/7) – 15/12 Calories Ski/Bike/Row + 10 Alternating Dumbbell Plank Rows 70/50

Sets (2/4/6/8) – 15/12 Calories Ski/Bike/Row + 10 Burpees

We’ve had a couple of hard conditioning sessions that last two days. You have two ways to approach this piece. You can perform the machine work at a more steady state pace which will leave you with less rest but not working as hard, focusing on consistent maintainable efforts. Your other option, if you’re looking for higher effort conditioning is to hammer your machine each round, go hard, deal with what comes, know that your paces will likely get slower, and that’s fine.

Accessory:

2) Monostructural Conditioning – Ski Erg: 10K @ 70-80% Effort

Get on and cruise!

3) Weightlifting – Speed Deadlifts: 2 Reps Every 1:00 x 10 sets @ 50% of 1RM + 20-30% in Band Tension

Weight stays fixed for all 10 sets. Set the bar dead and reset your hips between reps.

4) Gymnastics – False Grip Ring Pull-ups: 7 sets of 5

Rest 2-3 minutes between sets. Add load as deemed fit.

5) Trunk – D-Ball Bear Hug Carry: 400m

Load as deemed fit. Keep track of time and attempts to complete.

6) Accessory – Seated Single Arm D-Handle Cable Row: 4 sets of 15/side

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

7) Accessory – Single Leg Kettlebell Romanian Deadlift: 50 Alternating Reps

Perform with Kettlebells in both hands. Not for speed, but for quality.

8) Accessory – Low Anchor Banded Face Pulls: 100 Reps

For quality, not for time.

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