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WOD:

1a) Warm-up – Passive:

1-2 minutes/side Lax Ball/Foam Roller/Household Item Lat Mobilization

1-2 minutes/side Lax Ball/Foam Roller/Household Item Pec Mobilization

Spend additional time mobilizing/stretching as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 “PVC” Pass Throughs

5 Wall Therapy Squats

10 Scapula Push-ups + Single Arm Plank Tap

For quality, not for time. Spend additional time warming up as needed.

2) Strength/Volume Work – 20 sets of :40 ON/:20 OFF:

Station 1 – Bench Ski Jumpers

Station 2 – Tuck Crunches

Station 3 – Lying Medball Chest Toss

Station 4 – Alternating Pistol Press

Max Reps @ each station. 

3) Met-con – 5 sets of 3 minute AMRAP – 1 minute Rest:

10 Burpee Pull-up or 10 Burpees + 10 Bent Over Dumbbell/Barbell Rows

15 Box Jump Over or Household Item Jump Over or 15 Calories Machine/200m Run

20 Swings

AMRAP in the 3 minutes. Perform this as a pick-up where you left off. Scale reps up or down as needed based on loading of your Dumbbells. If your Dumbbells are light you can consider doing the Swings as a Double Dumbbell Swing.

4) Accessory – 8 sets of: 100ft/side Single Arm Overhead Carry

Rest 60 seconds between sets. Use a Dumbbell or other object that’s of appropriate load that you have.

5) Secondary Conditioning – 60 minute AMRAP – Run/Walk:

5 minutes Easy

3 minutes Moderate

1 minute Hard

Smooth and steady, hopefully there will be some sunshine to get out in.

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

Warm-up

Burn

Move

Sport

Sport Muscle Snatch

Sport Snatch Complex

Met-con Demo