WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

10 Band Pull-Aparts

10 Scapula Pull-ups

10 Hanging Hollow Rocks

10 Bent Over Alternating Dumbbell Piston Row

Get your shoulders and upper back warmed-up and ready to go. If you can’t hang perform the scap reps on a Row station and perform the Hollow Rocks on the floor.

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

3-5 Assisted Strict Pull-ups

+

10-20 second Chin Over Bar Hold

+

10-20 Hollow Rocks on Floor

Goal stimulus for this piece today is to perform the Pull-ups, upon finishing your last Pull-up perform the Chin-Over Bar Hold…this means you need to setup assistance/pick reps that leave you more in the tank after the Pull-ups. If you’re Pull-up set is a max effort you won’t be able to hold your chin over the bar. During the hold do your best to maintain a Hollow Position.

1c) 20:00 – 26:00 – Every 1:00 x 6 sets: 12 Bent Over Alternating Dumbbell Piston Row

Pick a load you can sustain for all 6 sets.

1d) 30:00 – 45:00 – 3 sets of 4 minute AMRAP/1 minute Rest:

Set 1 – 30 Dumbbell Hang Power Cleans + 30 Abmat Sit-ups + Max Single-unders

Set 2 – 15 Dumbbell Hang Power Cleans + 15 Abmat Sit-ups + 30 Single-unders

Set 3 –  10 Dumbbell Hang Power Cleans + 10 Knees-up + 20 Single-unders

For the first set you are AMRAPing the Jump Rope only. For Sets 2+3, this is a traditional AMRAP, with a goal of accumulating as many rounds of the Triplet as you can in 4 minutes.

Accessory:

2) Monostructural Conditioning – Row: 20 x 250m

Rest 1 minute between efforts. Goal is to perform at your 2K pace.

3) Weightlifting – Clean High-Pull: 5 sets of 5

Rest 90-120 seconds between sets. Perform at loads that allow you to get the bar to the sternum every rep. Reset the bar and your start position on the floor between every rep. Use straps if you have them.

4) Gymnastics – False Grip Ring Rows: 4 sets of 20

Rest 2 minutes between sets. Perform at an effort that leaves you finishing each set with a few reps. Increase difficulty by adding load or putting your feet on a box.

5) Trunk – Anchored Sit-up-to-Stand: 5 sets of 10

Rest 90-120 seconds between sets.

6) Accessory – Supinated EZ Bar Cable Pause Pull Downs: 5 sets of 5

Rest 2 minutes between sets. Hold at the chest for 5 seconds each rep.

7) Pre-Hab – 3-5 sets of:

10 DB Lat Pull Over

5/side Bird Dog Row

20 Low Banded Face Pulls

For quality, not for time.

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