WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 3-4 Inchwormm + Push-up + Calf Stretch

Station 2 – 20 seconds/side Star Plank Hold

Station 3 – 40 seconds Machine or 100-150m Run

Get your body warm and prepped for the day’s work.

1b) 13:00 – 45:00 – 5 rounds AQAP:

10 Dumbbell Shoulder-to-Overhead

20 Kettlebell Swings

40 Air Squats

600m Run

Scale as needed. Have fun!

Accessory:

2) Secondary Conditioning – Trail Walk/Hike: 60 minutes

Wear a pack or weight vest.

3a) Olympic Lifting – 2 Snatches + 1 Overhead Squat:

1 set @ 65%

1 set @ 70%

1 set @ 75%

1 set @ 80%

1 set @ 85%

Heavy Set for the Day

Warm-up as needed. Rest as needed. Only move past the 85% to the heavy set for the day if things are feeling good.

3b) Olympic Lifting – 1 Power Clean + 1 Clea + 1 Jerk:

1 set @ 65%

1 set @ 70%

1 set @ 75%

1 set @ 80%

1 set @ 85%

Heavy Set for the Day

Warm-up as needed. Rest as needed. Only move past the 85% to the heavy set for the day if things are feeling good.

4) Gymnastics – Banded Push-up: 5 sets of 10-20 Reps

Rest 90-120 seconds between sets. Pick a rep count that you can maintain for all 5 sets. Focus on being explosive up into the band.

5) Trunk – Kettlebell Windmill: 3 sets of 8/side

Rest 90-120 seconds between sets. Load as deemed fit. Perform all reps on 1 side before switching to the other.

6) Posterior Accessory – Slider Hamstring Curls: 3 sets of 20

Rest 90-120 seconds between sets.

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