WOD:

1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 2-3/side Turkish Get-up

You pick the object, Dumbbell, Kettlebell, Barbell, Medball. Take your time with the movement and focus on clean, deliberate positions. This movement is a great test of coordination but also mobility, if this is something you struggle with, it should be a goal to attain this movement as it provides a good test of functional mobility. As always if you’re in the gym 4-6 days/week don’t be afraid to work at Easy-to-Moderate intensity today and treat the day as an Active Recovery day. If you’re only in a couple of days/week get after it and bring the intensity.

1b) 11:00 – 21:00 – 10 minute AMRAP:

30 Mountain Climbers

20 Box Step-ups

10 Calories Ski/Bike/Row

Scale as needed.

1c) 23:00 – 33:00 – 10 minute AMRAP:

30 Alternating Single Arm Russian Kettlebell Swings

20 Abmat Sit-ups

10 Calories  Ski/Bike/Row

For the swings you are alternating hands every rep. Use whatever loading is appropriate if you struggle with the skill/coordination of the movement.

1d) 35:00 – 45:00 – 10 minute AMRAP:

30 second Weighted Wall Sit

20 Squat Thrusts

10 Calories Ski/Bike/Row

Load the Wall Sit with whatever object and however heavy you want.

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