WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Banded Pass-Throughs

10 Alternating Pause Lateral Lunges

15 Good Mornings

Get your positions opened up from the last two days and start to get a little blood flowing.

1b) 10:00 – 30:00 – Every 5:00 x 4 sets:

10/side Single Arm Dumbbell Bench Press +

10/side Single Arm Dumbbell Upright Row +

20 Seated Behind the Neck Banded PVC Pull Downs

Remaining time Easy Pace Machine

Work through your 3 movements as a super-set performing them back-to-back-to-back. In the remaining time in the window get on your machine until there is 30 seconds left in the set and transition back to the bench. Start at a moderate load and build as deemed fit.

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

20 Dumbbell Push Press 25/15

200m Run

20 Dumbbell Plank Rows 25/15

200m Run

Scale as needed. If you cannot physically run you can sub to 250m Row or Ski, 500m C2 Bike, 600m Assault Bike.

Accessory:

2) Secondary Conditioning – 10 sets of – 3 minute AMRAP – 1 minute Rest:

15/10 Calories Bike Erg Standing

10 Squat Thrust Box Jumps

Focus on steady output and pacing on this. Each AMRAP will start where you left off. Goal pace, think of what a steady state pace of doing this for 30 minutes would look like, and bring it up just a little bit from that pace since you have 1 minute of rest every 3 minutes.

3) Olympic Lifting – Behind the Neck Clean Grip Strict Press:

3 sets of 5

3 sets of 3

3 sets of 1

Rest 90-120 seconds between sits. Build up to a heavy single for the day.

4) Gymnastics – Supinated Grip Strict Chest-to-bar Pull-up: 3-8 Reps Every 1:00 x 10 sets

Pick an output you can maintain for all 10 sets. Add load/assistance as deemed fit.

5) Trunk – Copenhagen Plank Hold: 5 sets fo 30 seconds

Rest 90-120 seconds between sets.

6) Posterior Accessory – Banded Hip Thrusts: 4 sets of 20

Rest 90-120 seconds between sets.

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