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WOD:

1a) Warm-up – Passive:

30 seconds/side/direction Wrist Stretches

1-2 minutes/side Pec Wall Stretch

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 3 rounds of:

10/side Clamshells

10 Deadbugs

Take your time and focus on positions and activation.

2) Strength/Volume Work – 25 sets of :30 ON/:30 OFF:

Station 1 – Dumbbell Farmers Lunges

Station 2 – Ski Bench Jumpers

Station 3 – Dumbbell Box/Bench Step Overs

Station 4 – Mt. Climbers

Station 5 – Rest

Max Reps at each station. Scale movements as needed. Technically there should be 90 seconds rest at the end of each round.

3) Gymnastics – 5 sets of: 30-60 seconds Handstand/Stink-Bug/Plank Hold at 50% Range-of-Motion

Rest 90-120 seconds between sets. Establish the top position of the respective movement, then lower yourself down half way through the range of motion and hold yourself there. Pick a hold time that you can perform unbroken.

4) Met-con – Every 5:00 x 3 sets:

30 Wall Balls

20 Strict Handstand Push-ups/Stink Bugs/Push-ups

10 Dumbbell Squat Cleans

Scale as needed so you get around at least 1 minute of Rest. Hit these hard but focus on trying to maintain your output.

5) Secondary Conditioning – Run: 10 sets of 300m Hard/100m Easy

Work for consistent paces/efforts on each of the respective outputs.

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

Warm-up

Burn

Move

Sport

Sport Barbell Cycling