WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

30 seconds Deadhang on Pull-up Bar

20 Alternating Plank Shoulder Taps

10 Kettlebell Sumo Deadlift High-Pulls

Get some blood flowing and your upper body primed and warm, lots of Push/Pull today.

1b) 10:00 – 22:00 – Every 1:30 x 8 sets:

10 Ring Rows

+

10 Ring Scap Rows

+

30-50 Single-unders

Perform movements back-to-back-to-back. For the Ring Scap Rows slow the movement down and make sure you are getting good position and working through your entire range of motion…this is all about shoulder health on this movement.

1c) 22:00 – 32:00 – Every 2:00 x 5 sets:

16 Supinated Bent Over Dumbbell Rows

+

8/side Single Arm Kettlebell Upright Row

Pick loading for this that you can at least maintain or build upon for the 5 sets. For the Upright Rows perform all on 1 arm before switching to the other arm.

1d) 35:00 – 45:00 – AQAP:

75/60 Calories Ski/Bike/Row

50 Single Arm Dumbbell Push Press

25 Burpees

For the Single Arm Dumbbell Push Press we want to see the reps split evenly and for you to cycle/switch in sets of 5, alternating every 5 reps. Use a challenging load, it should take a couple or few sets to get through the 50 reps.

Accessory

2) Monostructural Conditioning – Ski Erg:

A – 5-10 minutes Easy Warm-up

B – 3 sets of…

  • 1000m @ Moderate – Rest 2 minutes

  • 4 x 250m @ Hard – Rest 1 minute

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Part B is 1000m, Rest 2 minutes, 250m, Rest 1 minute x 4, then repeat the entire set 2 more time for 3 cycles. This should be a total of 6,000m working distance.

3) Weightlifting Accessory – Snatch Grip Cuban Press: 5 sets of 10

Keep it super light, focus on good position and range of motion. Rest as needed between sets.

4) Gymnastics – L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.

5) Trunk – Slider Tuck Crunches: 3 sets of 20

Rest 90-120 seconds between sets.

6) Accessory – Single Arm Kettlebell Z-Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Focus on positioning over load. Perform all reps on 1 side before switching to the other.

7) Accessory – Wide Grip Seated Cable Row: 3 sets of 20

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

8) Accessory – Banded Scapular Punches: 100 Reps

For quality, not for time.

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