WOD:

1a) 0:00 – 9:00 – Every 1:30 x 6 sets:

Sets 1-3 (0:00 – 4:30) –  8-10 Cals Cardio + 5/side Tall Kneeling Dumbbell Strict Press 

Sets 4-6 (4:30 – 9:00) –  5 Scapula Pull-ups (Pause At Top 3 Seconds) + 10 KB Swings + 10 Band Pull-Aparts

Very active warm-up today. If you need mobility work, get it in before starting the class.

1b) 12:00 – 27:00 – Every 3:00 x 5 sets: Dead-Stop Strict Press 10-8-6-8-10

Start at a moderate weight, build to a heavy 6 for the day, and then do your best to taper out as little as possible with the loading. These are done as Dead-Stop, so each rep the bar should come to a complete stop at the Front Rack, taking the stretch-reflex out of the movement. 

1c) 30:00 – 45:00 – Every 3:00 x 5 sets:

15 Ring Dips

35 Double-unders

15 Chest-to-bar Pull-ups

35 Double-unders

Scale as needed. We wanted you getting at least 30 seconds Rest. Goal stimulus is unbroken movements. Pick a quantity of reps you feel you can maintain that stimulus through all 5 sets.

Accessory:

2) Monostructural Conditioning – Run: 30 minutes

Ideally perform this as an out and back. Run at a tough pace out 15 minutes, and then try and match that pace/distance for the 15 minutes back.

3) Olympic Lifting – Clean and Jerk:

1 set of 4 Cleans + 1 Jerk @ 60%

1 sets of 4 Cleans + 1 Jerk @ 70%

3 sets of 4 Cleans + 1 Jerk @ 75%

Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar, and perform a quick reset between each of the Cleans.

4) Gymnastics – Single Arm Handstand Hold: 5 sets of 20 seconds/side

Rest 90-120 seconds between sets. Use a box for assistance as needed, can be performed as a Stink Bug hold also.

5) Trunk – Hanging L-Sit Hold: 5 sets of 30 seconds

Rest as needed to complete unbroken.

6) Posterior Accessory – Sled Drag: 1 mile

Pick a loading that allows you to move the entire time.

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