WOD:

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

Station 1 – 10 Banded Scapula Push-ups + 10 Hollow Rocks

Station 2 – 10 Banded Pass Throughs + 10 Air Squats

Station 3 – 45 seconds Ski/Bike/Row

Get yourself moving. Increase the intensity on the machine each round to get your aerobic system going.

1b) 13:00 – 28:00 – Every 2:30 x 6 sets: Dead-Stop Strict Press 8-6-4-4-6-8

Same theme as last week. Pause at the Front Rack on every rep. Build as heavy as deemed fit. Work to back off the loading as little as possible when shifting back up to the higher reps…don’t be afraid to fail.

1c) 31:00 – 45:00 – Every 2:00 x 7 sets:

15/10 Calories Ski/Bike/Row

10 Ring Dips 20/14

10 Dumbbell Floor Press 70/50

Hit these as hard efforts. Scale output as needed so you have at least 20 seconds rest. Load the Ring Dips with a Medball between the feet/knees.

Accessory:

2) Secondary Met-con – “Madison Triplet” – 5 rounds AQAP:

450m Run

7 Burpee Sandbag Over Wall 100/70

Use a wall that is at least 4ft tall. Jerk blocks work great for this.

3) Olympic Lifting – Every 1:00 x 14 sets:

Station 1 – 3 Seated Box Jumps

Station 2 – 6 Cycled Push Jerk

Work to a high box for the jump. Sit on a box that puts your knee and hip in line at parallel. Build loading as deemed fit on the Push Jerk.

4) Gymnastics – Handstand Walk: 5-10 sets of 50ft

Goal stimulus is performing these as fast as possible. Perform them as 2 x 25ft sections as Open Prep, kicking down, and turning around. Rest 90-120 seconds between sets.

5) Trunk – Ring Dip Support L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

6) Posterior Accessory – Back Rack Curtsy Lunge: 5 sets of 5/side

Rest 90-120 seconds between sets. Alternate legs each rep. Load as deemed fit.

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