WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

2 minutes Ski/Bike/Row

Then…AMRAP…

10 Alternating Lateral Lunges

20 Plank Shoulder Taps

Push the machine at a moderate tempo to get your heart rate up and going.

1b) 10:00 – 45:00 – (Choose Your Own Adventure) Every 1:00 x 35 sets:

Station 1 – Cardio Movement

Station 2 – Kettlebell Movement

Station 3 – Trunk Movement

Station 4 – Cardio Movement

Station 5 – Static Hold Movement

Cardio Movement – Ski/Bike/Row, Jump Rope, Burpees, Box Step-ups

Kettlebell Movement – Swings, Squats, Presses, Turkish Get-ups, Windmills, Deadlifts, etc.

Trunk Movement – Sit-ups, Hollow Rocks, Toes-to-bar, Tuck Crunches, Planks, Hollow Hold, Front Rack Holds, D-Ball Holds

Static Hold – Wall Sit, Hanging From the Bar, Front Rack Hold, D-Ball Hold, Bottom of Push-up Hold, Overhead Hold, Farmers Holds

Choose the movements you want to work on today. If you weren’t in the gym Monday, Tuesday, or Wednesday, pulling movements from those days is always a great start. Friday’s Met-con will include Burpees and Wall Balls.

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