WOD:

1a) 0:00 – 10:00 – Every 1:00 x 10 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 10 Slow Air Squats w/Plate Held Out Front

Station 3 – 3-5 Inchworm + Scapula Push Up

Station 4 – 8/side 1/2 Kneeling Dumbbell/Kettlebell Strict Press

Station 5 – 20 seconds /side Samson Stretch

Get yourself moving and warm. Increase the effort on the 2nd round on the machine to get your heart rate up. Spend additional time as needed on any areas that might feel a little tight from the last two days.

1b) 15:00 – 27:00 – Every 1:30 x 8 sets:

Station 1 – 10 Push Ups + 20 Abmat Sit-ups w/Medball

Station 2 – 10/side Single Arm Dumbbell Floor Press + 30 second Wall Sit Hold

Alternate between the two couplets each set. Use loading/reps that you can at least maintain for all 4 cycles, or that you can build upon.

1c) 30:00 – 45:00 – Every 3:00 x 5 sets:

12/10 Calories Ski/Bike/Row

20 Air Squats

12/10 Calories Ski/Bike/Row

10 Dumbbell Push Press

Scale appropriately so that you can hit the desired stimulus of consistent paced sets. Goal is for all 5 sets to be as close in time as possible at the highest effort you’re able to do that.

Accessory:

2) Monostructural Conditioning – Ski Erg:

A – 5-10 minute Easy Warm-up

B – 3 sets of – 1 minute @ Each Damper Setting @ Moderate Pace

C – 5-10 minute Easy Cool-down

Rest as needed between parts. Work for consistent paces at each of the respective damper settings. There is no rest between sets in Part B, this is 30 minutes of continuous work.

3) Weightlifting – Pause Front Squat: 5 sets of 3

Rest 2-3 minutes between sets. Pause for 3 seconds in the bottom of each rep. Build as heavy as deemed fit.

4) Gymnastics – Strength – Ring Dip Support: 10-30 seconds Every 1:00 x 10 sets

Pick a time domain you can maintain for all 10 sets. Add a weight vest if this is easy. Focus on holding good external rotation and a hard lockout.

5) Gymnastics – Skill – Freestanding Handstand Hold: 10-15 minutes Practice

Work on any facet, skill, drill that is appropriate for your ability.

6) Trunk – Rower Pike-ups: 5 sets of 5-10 Reps

Hold the top position for 5 seconds each rep. Rest 90-120 seconds between sets.

7) Posterior Accessory – Superman Arch Holds: 5 sets of :30 ON/:30 OFF

Scale work/rest as needed. Goal is to hold unbroken for the duration of each set.

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