WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

5/side Open/Close Book

10 Alternating Deadbugs

5 Clean Hang High Pull

5 Hang Power Clean

Atheltes in Move/Power us a PVC Pipe, athletes in Sport/Comp use a Barbell for warm-up.

1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 15 Banded Kneeling Hip Thrust With Dumbbell/Kettlebell

Anytime remaining in the 2 minute window can be spent on your machine accumulating max calories.

1c) 22:00 – 30:00 – Every 1:00 x 8 sets: 5 Pause Dumbbell Deadlifts

Start at a moderate load and build as deemed fit. For each rep, pause at the knee for 5 seconds. In the hold the focus should be on good tension in the hamstrings, tight back, and working to keep your scapulas retracted back and down.

1d) 35:00 – 45:00 – 10 minute AMRAP:

15/10 Cals Cardio

15 Dumbbell Thrusters

10 Alternating Dumbbell Plank Rows

Scale as needed. One pair of Dumbbells, same weight for both movements.

Accessory:

2) Monostructural Conditioning – Run:

A – 1 mile Warm-up

B – 3 x 100m @ 70>75>80% Effort – Rest 1 minute between sets

C – 7 x 100m Sprint – Rest Double the time of the Sprint

D – 1 mile Cool Down

Rest as needed between each part. Make sure you are properly warm for the high effort sprints. We aren’t looking for maintainable efforts on these, just get after them and see what the recovery is like with a short window of rest for a high effort.

3) Weightlifting – Clean Grip Upright Row: 3 sets of 10

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

4) Trunk – Windshield Wipers: 5 sets of 10

Rest 90-120 seconds between sets.

5) Posterior Accessory – Dumbbell Stiff Leg Deadlift: 3 sets of 20

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

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