WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 40 Seconds Cardio

Station 2 – 3 Snatch Pull + 3 Hang Muscle Snatch + 3 Pressing Snatch Balance

Station 3 – 3 Strict Pull Ups/Ring Rows + 6 Push Ups + 9 OHS

Get some blood flowing. Push the tempo up on each round on the machine to get your heart rate up. Athletes in Comp/Sport use a barbell those in Power/Move use a PVC pipe for warm-up.

1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 10-15 Bent Over Landmine Row Using Mini Band As Grip

Start at a moderate-light load hitting 15 reps, and build your loading each set as deemed fit with a goal of ending your last set with a loading that allows you to perform only 10 reps. Use a band around the barbell as your grip to work increased grip strength.

1c) 20:00 – 25:00 – Every 30 seconds x 10 sets: 2/side Explosive Landmine Press

Focus on speed of the movement, not loading.

1d) 25:00 – 30:00 – Every 30 seconds x 10 sets: 5 Abmat Sit-ups w/ Explosive Medball Toss @ Wall

Focus on being explosive and throwing the ball hard, not on doing the reps as quick as possible. Be mindful you’ll need to setup at a station with a wall.

1e) 33:00 – 45:00 – 12 minute AMRAP:

100 Heavy Rope Single-unders*

10/side Single Arm Dumbbell Overhead Lunges

10 Push-ups

For the lunges hold one Dumbbell Overhead, perform all 10 reps on 1 leg, then switch arms with the Dumbbell and perform 10 reps on the other side. During the Jump Rope stop every 25 reps and perform 3 Tuck Jumps. Scale as needed.

Accessory:

2) Secondary Conditioning – Every 5:00 x 6 sets – 2 rounds of:

15/10 Calories Ski Erg

10 Burpee Pull-ups

Scale as needed. Goal is for all 6 sets to be within 5 seconds of each other. Work to be consistent.

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

1 set @ 75%

1 set @ 80%

2 sets @ 85%

Rest 2-3 minutes between sets.

4) Gymnastics – Ring Dip Support: 5 sets of 1 minute

Rest 90-120 seconds between sets. Focus on holding good external rotation through the shoulder/rings. Add load as deemed fit if this is easy.

5) Trunk – Banded Resisted Bird Dog Hold: 4 sets of 30 seconds/side

Rest 90-120 seconds between sets.

6) Posterior Accessory – Sled Drag: 400m @ Bodyweight

Not for time. Goal is constant, smooth movement. Scale load as needed for desired stimulus.

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