WOD:

1a) 0:00 – 8:00 – Every 1:00 x 8 sets:

1 – 40 seconds Ski/Bike/Row

2 – 5/side Single Leg Romanian Deadlift w/Barbell or PVC Pipe

3 – 5-10 Box Jump (Step Down)

4 – 10 Scapula Push-ups + 10 Shoulder Plank Taps

Get some blood flowing and those hips and back warmed up.

1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 10-15 Box Jumps

Use this as an opportunity to work on your proficiency in the Box Jump. Focus on your cycle time, maybe use this as an opportunity to work on rebounding.

1c) 20:00 – 32:00 – Every 1:30 x 8 sets:

7/side Single Arm Dumbbell Push Press

+

10-15 Hollow Rocks

Start at a moderate load and build to a heavy set for the day for the Push Press. Perform all reps on 1 side before switching to the other.

1d) 35:00 – 45:00 – 10 minute Up Ladder:

3 Push-ups

3 Dumbbell Box Step-us

30 Heavy Rope Single-unders

For this workout the Jump Rope stays fixed in reps each round. Your reps for the Push-ups/Step-ups climb. Workout is performed as 3+3+30, 6+6+30, 9+9+30, and so on until 10 minutes is up.

Accessory:

2) Monostructural Conditioning – Bike Erg: 20K @ Easy > Moderate

Work for steady pacing. Ideally perform this on Damper 1, or something close to that.

3) Secondary Met-con – 5 sets of:

2 Pegboards

50ft Handstand Walk

100ft Dumbbell Farmers Carry 100/70

Rest 3 minutes between sets. 

4) Weightlifting – Clean Grip Deadlift: 5 sets of 3 @ 100%>

Set the bar dead on the floor between each rep. Use straps if you need them/have them.

5) Gymnastics – Circular Hanging Leg Lifts: 10 sets of 2/direction

Rest 90-120 seconds between sets.

6) Skills – Back Bends: 10 minutes Practice

Spend 10 minutes working on any of these drills/variations.

7) Trunk – Banded Palloff Walk-Outs: 4 sets of 30 seconds/side

Rest 60 seconds between sets.

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