*Gym Update and Holiday Schedule Reminder HERE

WOD:

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

1- 5 PVC Pass Through + 10 Quad Stretch

2- (3-4x) Halt at Knee Snatch Pull + Above The Knee Power Snatch + Snatch Balance

If you’re not familiar with the Snatch yet grab a PVC pipe. If you’re more comfortable with the movement, feel free to grab whatever barbell you feel is appropriate to warm-up with.

1b) 15:00 – 33:00 – Every 1:00 x 18 sets:

Sets 1-7 – 10-15 Mini Band Landmine Rows Pause At Chest

Sets 8-14 – 5-8/side Single Arm Pause At Chest Ring or Bar Rows

Sets 15-18 – 10-15 Banded @ Rig Deadbugs

For each movement work to pick a weight/rep scheme that you can maintain for all sets in a row. You might build in loading, but given the movements are back-to-back for multiple sets with minimal rest, the goal should be to pick something and maintain.

1c) 36:00 – 45:00 – 9 minute AMRAP:

20 Box Jumps 24/20

20 Abmat Sit-ups

20 Dumbbell Deadlifts 25/15

Scale as needed.

Accessory:

2) Secondary Conditioning – Ski/Bike/Row/Run: 20 minutes (Every 2:00 Perform 5 Strict Chest-to-bar Pull-ups

Effort on the machine is up to you…with that said, the transition off the machine to the Pull-up should have as little rest as possible, and all sets on the Pull-up should be unbroken. If you don’t have the capacity for this movement, scale to something else you can do without assistance, Pull-up, Bar Row, or Ring Row.

3) Olympic Lifting – Snatch Balance: Heavy Single for the Day

Don’t spend more than 20 minutes on this. You pick the rest and number of sets.

4) Gymnastics – Negative Strict Muscle-up: 5 sets of 3

Rest 90-120 seconds between sets. Jump to the top position and lower yourself as slow as possible.

5) Trunk – 3 rounds of:

30 Tuck Crunches

1 minute Machine @ Moderate Pace

Scale as needed. 

6) Accessory – Single Leg Kettlebell Romanian Deadlift: 4 sets of 15/side

Rest 90-120 seconds between sets. Focus on position over loading.

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