WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Scapula Pull-ups

10 Tall Kneeling Dumbbell Strict Press

15 Sumo Stance Good Morning

Get some blood flowing and get your shoulders and hamstrings primed for the days work.

1b) 10:00 – 18:00 – Every 1:00 x 8 sets:

Station 1 – 10 Dumbbell Plank Rows w/Pause

Station 2 – 10 Bent Over Banded Rows

Alternate between the two stations for a total of 4 sets of each. Start with a manageable load/tension and build as deemed fit.

1c) 22:00 – 45:00 – “Bryant” – 23 minute AMRAP:

12 Ball Slams

23 Medball Bear Squats

12 Ring Rows

Paying tribute to those we’ve lost today. Despite what has been a difficult time for many the last 9 months, remember that we are all alive, we get to experience whatever is going on in our lives, and we get to workout.

Accessory:

2) Secondary Conditioning – Ski Erg:

A – 10 minute Easy Warm-up

B – 20 sets of – 20/15 Calories – Rest 1 minute

C – 5 minute Easy Cool-down

Work for hard, but maintainable efforts on Part B. Rest as desired between parts.

3) Weightlifting – Snatch Push Press + Snatch Balance: Establish a Heavy Complex for the Day

Don’t spend more than 15-20 minutes working on this. Performed from the rack/blocks.

4) Gymnastincs – Single Arm Supinated Bar Row: 5 sets of 5/side

Rest 90-120 seconds between sets. Add load as deemed fit.

5) Trunk – GHD Sit-up Hold: 4 sets of 1 minute

Rest 90-120 seconds between sets. Add load as deemed fit. Hold at Parallel with the floor.

6) Posterior Accessory – Cable Pull-Throughs: 3 sets of 30

Rest 90-120 seconds between sets. Focus on position over loading.

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