WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Alternating Bird Dogs

5/side Single Leg Kettlebell/Dumbbell Romanian Deadlifts

5 Box Jumps

Get yourself moving and those hips and back primed to pull and explode.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 20 Hip Thrusts w/Medball

Start with no loading as deemed appropriate, add loading via a Medball as deemed fit.

1c) 19:00 – 29:00 – Every 2:00 x 5 sets:

10 Double Kettlebell Deadlifts

+

10 Kettlebell/Dumbbell Goblet Good Mornings

Deadlifts should be done with Kettlebells between the legs. Start with a moderate load and build as deemed fit. Transition from the Deadlifts right to the Good Mornings. Keep the weight fixed on the Good Morning’s and focus on good activation and positioning.

1d) 34:00 – 45:00 – 11 minute AMRAP:

50 Calories Ski/Bike/Row

40 Alternating Dumbbell Front Rack Lunges

30 Calories Ski/Bike/Row

20/side Dumbbell Plank Rows

10 Burpees

Scale as needed. For the Plank Rows, perform them as all 20 reps on 1 side before transitioning to the other side.

Accessory:

2) Monostructural Conditioning – Ski Erg – 10 sets of:

1 minute Easy

1 minute Moderate

1 minute Hard

Focus on consistent efforts for each respective intensity. This is one continuous piece for 30 minutes.

3) Olympic Lifting – Low Hang Clean High-Pulls: 5 sets of 5

Rest 90-120 seconds between sets. Use straps if you need them/have them. Keep loading to weights that allow you to get the bar Sternum height.

4) Gymnastics – Kipping Deficit Handstand Push-up: “X” Reps Every 1:00 x 10 sets

You choose the deficit and rep scheme. Work to pick reps/depth that you can maintain in unbroken sets for the duration of the 10 sets.

5) Trunk – GHD Side Bends: 3 sets of 15/side

Rest 90-120 seconds between sets. Load by holding a plate.

6) Posterior Accessory – Sumo Stance Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

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