*The Open is Coming. Read about our intramural event HERE

WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Station 1 – 5x Inchworm + 2 Shoulder Plank Taps

Station 2 – 15-20 Good Mornings (Band, Barbell, Goblet, Bodyweight)

Station 3 – 40 seconds Ski/Bike/Row

Get some movement and blood flowing. Push the tempo on the Machine to get your heart rate up.

1b) 11:00 – 31:00 – Every 5:00 x 4 sets:

18/15 Cals Ski/Bike/Row

15 Deadlifts 225/155

12 Burpee Lateral Bar Hops

9 Hang Power Cleans 225/155

Scale as needed. You should have at least an average of 60 seconds rest across your 4 sets.

1c) 36:00 – 45:00 – Every 1:00 x 9 sets:

Station 1 – 5 Barbell Floor Press

Station 2 – :30 second Ring Dip Support

Station 3 – 15-20 Banded Tricep Push Down w/Negative On The Way Up

Pick efforts you can at least maintain or build upon for the 3 cycles.

Accessory:

2) Monostructural Conditioning – 3 rounds of:

A – 8 minutes Ski/Bike/Row + 100ft Dogsled Push + 30 Box Toe-Touches (10 minute window to complete)

B – Every 1:00 x 10 sets – 15/12 Calories Ski/Bike/Row

This piece is meant to be done on a running clock taking a total of 60 minutes. Load the Dog Sled so that you can complete the Dog Sled and the Toe-Touches within the 2 minute window after the machine.

3) Secondary Met-con – Every 1:00 x 20 sets:

Station 1 – 20/15 Calories Ski/Bike/Row

Station 2 – 20 Lateral Bar Hops + 10 Power Snatch 75/55

Station 3 – 10-20 Push Ups

Station 4 – 10 Dual Dumbbell Hang Snatch 50/35

Scale output as needed you can maintain output for all 5 cycles.

4) Weightlifting – Sotts Press: 4 sets of 8

Rest as needed between sets. Focus on position over loading.

5) Gymnastics Conditioning – 4 sets of:

50ft Double Dumbbell Overhead Walking Lunge 50/35

+

30-60 second Handstand Hold

Rest 2 minutes between sets. Handstand Hold can be done against the wall or if you have the capacity focus on your freestanding hold.

6) Trunk – GHD Sit-ups: 4 sets of 20-30 reps

Rest 90-120 seconds between sets.

7) Posterior Accessory – Single Leg Glute Bridge-up Against Wall: 5 sets of 10/side

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

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