WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Station 1 – 10 Alternating Deadbug w/Plate Overhead

Station 2 – 30 second PVC Front Rack Stretch On Box/Bench

Station 3 – 3-5 Inchworm + Pause Scapula Push-up

Focus on holding good positions and getting things stretched out.

1b) 11:00 – 18:00 – Every 1:00 x 7 sets: 5/side Single Arm Kettlebell Bench Press At Tempo (1.0.3)

Perform all reps on 1 side before switching to the other. Pick a moderate weight that you can maintain for all 7 sets. Focus on that slow, 3 second press back out of the bottom.

1c) 18:00 – 25:00 – Every 1:00 x 7 sets: 

5 Push-ups

+

10 Bench Ski Jumpers

Scale as needed. Focus on good clean Push-ups and trying to bound on the Ski Jumpers.

1d) 30:00 – 45:00 – Every 5:00 x 3 sets:

21-15-9 Ball Slams

9-12-15 Knees-up

Alternate between the two movements until completion. Rest, reset, and do it two more times.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 10 minute Easy Warm-up

B – 5 sets of 30 Calories – Rest = 2x Work

C – 5 minute Easy Cool-down

Rest as needed between pieces. Goal for Part B is high effort, but maintainable high efforts.

3) Secondary Met-con – Every 3:00 x 5 sets:

12 Chest-to-bar Pull-ups

24 Wall Balls 20/14

12 Calories Ski/Bike/Row

Pick the machine you struggle with the most…looks like no Rower in the first stage of the Open, but it will most likely show-up in stage 2, make sure you’re prepared. Work for maintainable efforts on each sets.

4) Weightlifting-  Deadlift: 5 sets of 5 @ 70-80%

Rest 2-3 minutes between sets. Set the bar dead on the floor each rep.

5) Gymnastics – Strict Ring Dip: 5 sets of 5

Rest 2-3 minutes between sets. Load as heavy as deemed fit.

6) Trunk – Deadbug Holding Band: 4 sets of 10/side

Rest 90-120 seconds between sets.

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