WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

1 minute/side Banded Lat Stretch Attatched To The Rig

Then AMRAP…

10 Bent Over “Y”

10/side Plank Dips

5 Table Top Up/Downs w/Pause

Get those shoulder opened up and warmed up.

1b) 12:00 – 21:00 – Every 1:30 x 6 sets:

Sets 1+2 – 9 Dumbbell Deadstop Strict Press + 9 Dual Dumbbell Overhead Abmat Sit-ups

Sets 3+4 – 7 Dumbbell Deadstop Strict Press + 9 Dual Dumbbell Overhead Abmat Sit-ups

Sets 5+6 – 5 Dumbbell Deadstop Strict Press + 9 Dual Dumbbell Overhead Abmat Sit-ups

Start at a comfortable load and build each set as deemed fit. Stop at the shoulder/front rack on each rep to kill the stretch reflex.

1c) 21:00 – 30:00 – Every 1:00 x 9 sets:

Station 1 – 20 seconds/side Single Arm Dumbbell/Kettlebell Overhead Hold

Station 2 – 10 Tempo (3.0.1) Dumbbell Overhead Tricep Curls

Station 3 – 3/side Kettlebell Windmill

Load as deemed fit. Rotate through the 3 stations for a total of 3 cycles.

1d) 35:00 – 45:00 – 10 minute AMRAP:

800m Run OR 1000m Row/Ski OR 2000m C2 Bike OR 2400m Assault Bike

Then…AMRAP

10 Push-ups

20 Bench Ski Jumpers

Scale as needed.

Accessory:

2) Monostructural Conditioning – Ski Erg:

A – 5-10 minutes Easy Warm-up

B – 4 sets of – 1000m @ 80% – Rest 2 minutes

C – 5-10 minutes Easy Cool-down

Rest as needed between parts.

3) Weightlifting – Split Jerk: 1 Rep Every 1:00 x 15 sets @ 60-85%

Stick t0 the percentage ranges and make sure all lifts are clean and crisp.

4) Gymnastics – Single Arm Stink Bug Hold: 5 sets of 30 seconds/side Every 2:00

Scale as needed.

5) Trunk – V-Ups w/Pause: 3 sets of 15

Rest 90-120 seconds between sets. Hold at the top for 1 second on each rep.

6) Accessory – Pause Bamboo Bench Press: 5 reps Every 2:00 x 7 sets

Pause in the bottom for 3 seconds each rep, the pause should be just off the chest, not resting the bar on the chest. Load as deemed fit.

7) Pre-Hab – Every 1:00 x 15 sets:

Station 1 – 10 Band Resisted Scapula Push-ups

Station 2 – 10 Pause Banded “W” Face Pulls

Station 3 – 10/side Half Kneeling Banded External Rotation At 90/90

For quality, scale reps as needed.

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