WOD:

1a) 0:00 – 10:00 – Every 1:00 x 10 sets:

Station 1 – 40 seconds Machine/Run

Station 2 – 10-20 Lateral Step ups

Station 3 – 15-25 Air Squats With Plate

Station 4 – 20 Banded Pull Aparts

Station 5 – 20 Good Mornings

Hit good range of motion on all positions and get your body ready to go.

1b) 15:00 – 25:00 – 7 rounds AQAP:

5 Dumbbell Thrusters

10/8 Calories Machine or 100m Run

Use a loading for the Dumbbells that is appropriately difficult, it should get hard to perform the 5 Thrusters by the end.

1c) 25:00 – 45:00 – 20 minute AMRAP:

40 Air Squats

300m Run

20 Push-ups

10 Ring Rows

Athletes working outside can sub 10 Bent Over Dumbbell Rows for the Ring Rows. If you can’t run your machine subs are 375/350m Row or Ski, 750/675m C2 Bike, 900/800m Assault Bike.

Accessory:

2) Secondary Conditioning – 40 minute AMRAP:

200m Sled Drag @ Bodyweight

800m Run

2000m C2 Bike

Smooth and steady, work to maintain your output/heart rate.

3a) Olympic Lifting – Snatch: 20 minutes to Establish a Heavy Single for the Day

Get after it. No more than 3 missed attempts.

3b) Olympic Lifting – Clean and Jerk: 20 minutes to Establish a Heavy Single for the Day

Get after it. No more than 3 missed attempts.

4) Gymnastics Conditioning – Toes-to-bar: 50 Reps For time in Sets of 5

No more or less than 5 reps at a time. 

5) Trunk – Abmat Sit-ups w/Medball Toss @ Wall: 100 Reps

Use your standard Wall Ball weight. Perform for time.

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