WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5/side Single Leg Kettlebell Romanian Deadlifts

10 Alternating Bird Dogs

5 Hang Muscle Snatch

Athletes in Sport/Comp use a barbell for warm-up, those in Move/Power use a PVC Pipe.

1b) 10:00 – 20:00 – Every 1:00 x 10 sets:

5 Strict Chin-ups

+

5 Ball Slams

Use assistance as needed for the Chin-ups. For the Ball Slams really focus on generating maximal force on each repetition. 

1c) 25:00 – 45:00 – 20 minute AMRAP:

5 rounds of “Cindy” (5 Pull-ups/Ring Rows + 10 Push-ups + 15 Air Squats)

500m Ski/Row or 100m C2 Bike or 1200m Assault Bike

3 rounds of Dumbbell “DT” (12 Deadlifts + 9 Hang Power Clean + 6 Shoulder-to-Overhead)

500m Ski/Row or 100m C2 Bike or 1200m Assault Bike

Scale as needed.

Accessory:

2) Monostructural Conditioning – Ski Erg:

A – 10 minutes Easy Warm-up

B – 4 sets of 5 minute @ Moderate Tempo – 2 minutes Rest

Work for consistent pacing. Not meant to be a crushing piece, perform this at true, moderate intensity.

3) Secondary Met-con – 5 rounds AQAP:

15 Calories Ski/Bike/Row

12 Bar Facing Burpees

9 Thrusters 95/65

Scale as needed.

4) Gymnastics Conditioning – 9-15-21 – AQAP:

Strict Handstand Push-ups

Double Dumbbell Deadlifts 100/70

Scale as needed.

5) Posterior Accessory – Sumo Stance Deadlift: 4 sets of 15

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

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