WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Alternating Bird Dog w/Pause

15 Air Squats

1 minute Ski/Bike/Row/Run

Warm-up pace. Get the blood flowing and ready for a little more conditioning today.

1b) 11:00 – 17:00 – Every 1:30 x 4 sets:

5 Tall Kneeling Dumbbell Strict Press +

10-15 V-Ups

Perform movements at loads/reps you can maintain unbroken for all 4 sets.

1c) 17:00 – 23:00 – Every 1:30 x 4 sets:

10 Sumo Stance Dumbbell/Kettlebell Deadlifts +

10 Superman Arch-ups

Perform movements at loads/reps you can maintain unbroken for all 4 sets.

1d) 25:00 – 45:00 – 20 minute AMRAP:

5 Strict Pull-ups or Ring/Bar Rows

10 Push-ups or Knee Push-ups

15 Air Squats

400m Run

Scale as needed.

Accessory:

2) Secondary Conditioning – Assault Bike:

A – Every 1:00 x 10 sets – 10/7 Calories

B – 4 rounds of – 7 minute Hard Effort + 25 Air Squats as Active Recovery + 3 minutes Rest

Use Part A as moderate to high output intervals to get you warm. Moving to Part B, perform a hard 7 minute effort, get off the bike work through 25 Air Squats at a slow to moderate pace, and then rest 3 minutes before repeating.

3) Olympic Lifting – Split Jerk:

3 sets of 3 @ 40-60%

3 sets of 2 @ 50-70%

Build to a Heavy Single

Rest as desired between sets. Don’t spend more than 20-25 minutes working on this.

4) Gymnastics – Bar Pull-Overs: 10-20 minutes Practice

Work on this as development for a Bar Muscle-up. If you don’t yet have a Strict Pull-up then work on gaining that capacity.

5) Trunk – Windshield Wipers: 3 sets of 20

Rest 90-120 seconds between sets. Performed with a Barbell in the locked out position. You pick the loading for the Barbell.

6) Slider Hamstring Curls: 3 sets of 20

Rest 90-120 seconds between sets.

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