WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10, Squat Hold + Reach Overhead

5 Snatch Grip Romanian Deadlifts

5 Snatch Grip Behind the Neck Strict Press

Athletes in Move/Power use a PVC Pipe for Warm-up, those in Sport/Competition use a Barbell.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets:

8/side Single Arm Ring or Bar Rows

+

8 Low Anchor Banded Face Pulls

Focus on position and activation. For the Rows, make sure you’re working to keep your hips square and your body in a nice position.

1c) 19:00 – 31:00 – Every 2:00 x 6 sets:

1/side Kettlebell/Dumbbell Turkish Get-up

+

10 Ball Slams

Start as light as needed for the Get-ups and take your time focusing on clean, proper positions…make sure you hit all positions nicely, this movement is a great indicator of your overall mobility and flexibility through the entire body. If it’s hard, don’t short it and work around the tough areas, work to gain the ability to hit all of the positions in the movement.

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

10 Wall Balls

15/10 Calories Ski/Bike/Row

For this workout the Calories on the machine are fixed, only the Wall Balls go up in reps. Workout is performed as 10 + 15/10, 20 + 15/10, 30 + 15/10, and so on until 10 minutes is up.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 10 minute Easy Warm-up

B – 20 minute EMOTM – Odd 20/15 Calories – Even – 12/8 Calories

Scale as needed.

3) Secondary Met-con – AQAP:

3-2-1 Pegboards

10-10-10 Alternating Dumbbell Squat Snatch 100/70

Scale as needed.

4) Olympic Lifting – Snatch Romanian Deadlift: 4 sets of 12 @ Tempo (3.1.1)

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

5) Gymnastics – Band Resisted Strict Pull-up: 3-5 Reps Every 1:00 x 12 sets

Try to pick a band tension and rep count that you can maintain for all 12 sets.

6) Skills – Single Arm Hang: 10 x 10-20 seconds/arm

Performed from a Pull-up bar. Rest as needed between sets.

7) Trunk – Pause V-Ups: 4 sets of 20

Rest 90-120 seconds between sets.

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