WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Banded Pass Through

10 Table Top Up/Downs

5/side Single Arm Banded Overhead Squat w/Pause

Use a light enough band tension that allows you to focus on nice positioning. If you don’t have the mobility for this than perform a single arm banded Front Squat.

1b) 10:00 – 28:00 – Every 1:30 x 12 sets:

Station 1 – 5/side D-Ball On Shoulder Pause Squats + 30 second Front Plank Hold

Station 2 – 5/side Hip Air Plane w/Band Assistance

For the D-Ball Pause Squats perform the pause just above the Parallel position on the descent of the movement. Start with a moderate load and build as deemed fit. Hold the pause for 1-2 seconds on each rep. Scale the time on the Front Plank as needed based on how long you take to get through the Squats. Hip Air Plane take your time, scale the reps as needed so you can focus on the position and control of the movement.

1c) 33:00 – 45:00 – 12 sets of :40 ON/:20 OFF:

Station 1 – Single Arm Dumbbell Burpee Deadlift

Station 2 – Lateral Dumbbell Hops

Station 3 – Dumbbell Goblet Squats

Station 4 – Ski/Bike/Row

Max reps at each station. Pick one Dumbbell weight and use it for all of the movements. Focus on actively recovering during your transitions, be aware of your breathing, work to get your heart rate down and get yourself prepped for the next station.

Accessory:

2) Monostructural Conditioning – Row:

A – Every 1:00 x 10 sets – 10/8 Calories

B – 7 sets of 3:00 @ Moderate/1:00 Rest

C – 5 minutes Easy Cool Down

Rest as needed between parts. A should be a warm-up, with an emphasis on building the pace each minute to whatever your working pace will be for the 3 minute Moderate intervals. For Part B, the goal should be to have a sustainable pace, all 7 of your sets should be within 5 calories of each other.

3) Weightlifting – Front Squat: 5 sets of 2

Rest 2-3 minutes between sets. Load in the 75-90% range based on how you feel.

4) Gymnastics – Hollow Rocks: 5 sets of 30

Rest 60 seconds between sets.

5) Trunk – Front Rack Hold: 45 seconds Every 2:00 x 5 sets

Load as heavy as deemed fit. Goal should be to work around 100% of your 1RM Front Squat. Try to do this holding the bar in your Jerk grip, and not your Front Squat grip.

6) Posterior Accessory – Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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