WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Alternating Bird Dog

5 Snatch Deadlifts

5 Pause Overhead Squats

Athletes following Move/Power use a PVC pipe for Warm-up, athletes following Sport/Competition use a barbell.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets:

10/side Single Arm Banded Lat Press Down w/Pause

10/side Side Plank Hold + Banded Row

Focus here is position, activation, and control. Only use as much band tension as you can maintain nice positions.

1c) 20:00 – 30:00 – Every 2:00 x 5 sets:

10/side Medball Stir-the-Pot

20 Medball Russian Twists

Focus on good positions, in the Russian Twist really work to keep knees straight and toes pointed. For the Stir-the-Pots perform all in one direction then all reps the other direction.

1d) 33:00 – 45:00 – AQAP:

40/30 Calories Ski/Bike/Row

Then…

3 rounds of

15 Dumbbell Thrusters

15 Ring Rows

Then…

40/30 Calories Ski/Bike/Row

Scale as needed.

Accessory:

2) Secondary Conditioning – 3 rounds of:

2000m Row

400m Recovery Walk

Goal is negative splits on the Rows. No passive rest anywhere this should be continual movement for the whole piece.

3) Olympic Lifting – 3 Snatch Push Press + 1 Overhead Squat:

2 sets @ 70%

2 sets @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

4) Gymnastics – Wall Facing Banded Strict Handstand Push-ups: 5-10 sets of 5 reps

Rest 90-120 seconds between sets. Increase difficult with more band tension, or by working into a deficit.

5) Trunk – Rolling V-Ups: 4 sets of 10-14 reps

Rest 90-120 seconds between sets.

6) Posterior – Double Banded Glute Bridge-up: 100 Reps

This should be performed with a mini band around the knees, and a longer band from feet to hips to provide both resistance on the knees and hips.

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