WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

2 minutes Ski/Bike/Row/Run

Then…AMRAP

10 Band Pull-Aparts

10 Good Mornings

10 Banded Upright Rows

10 Overhead Squats

Use a Barbell or PVC Pipe depending on what’s most appropriate for you.

1b) 12:00 – 22:00 – Every 1:00 x 10 sets:

Odd Sets – 3-5/side Single Leg Kettlebell Romanian Deadlift + Bent Over Row

Even Sets – 10 Double Kettlebell/Dumbbell Sumo Stance Deadlifts

For the RDL drill the focus should be position and balance first, loading second…this movement should be performed as, lower to the bottom of the RDL, once in the bent over position, perform a row with the arm holding the KB, then hinge back to the top. Perform all reps on 1 side before switching to the other. For the Sumo Deads start at a comfortable load and build each set as deemed fit.

1c) 22:00 – 34:00 – Every 1:30 x 8 sets:

8 Box Jumps

+

8 Kettlebell Swings

+

8 D-Ball Bear Squats

Scale reps as needed, we don’t want you working longer than 60 seconds on each interval. Focus on being quick on your transitions. 

1d) 38:00 – 45:00 – 7 minute AMRAP:

14 Alternating Dumbbell Snatches

14 Ring Rows

Scale as needed.

Accessory:

2) Monostructural Conditioning – Run:

A – 5-10 minutes Easy Warm-up

B – 6 x 400m @ Mile Pace

C – 1  mile @ 80%

D – 5-10 minutes Easy Cool-down

Rest as needed between parts.

3) Weightlifting – Clean Pull: 5 sets of 3 @ 100%

Rest 2-3 minutes between sets. Reset the bar and your body on the floor between each rep. Use straps if you need them/have them.

4) Gymnastics – Strict Chin-up: 7 sets of 3

Rest 90-120 seconds between sets. Load as heavy as deemed fit.

5) Trunk – Medball Russian Twists: 3 sets of 30

Rest 90-120 seconds between sets. Load as deemed fit.

6) Accessory – Seated Neutral Fat Grip Cable Rows: 4 sets of 20

Rest 90-120 seconds between sets. Load as deemed fit.

7) Accessory – Alternating Dumbbell Bicep Curls: 2 sets of 30

Rest 90-120 seconds between sets. Load for elbow health, not max effort.

8) Accessory – Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as deemed fit.

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