WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

15 Band Pull-Aparts w/Pause

10 Alternating Lateral Lunges

5 Squat Thrusts

Get some blood flowing. Really focus on good activation through the scaps and mid-back on your Pull-Aparts.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets:

6-10/side Single Arm Half Kneeling Landmine Press +

10-20 Banded Russian Twists

Pick reps that are appropriate for you for the prescribed time domain. Build load as deemed fit.

1c) 19:00 – 28:00 – Every 1:30 x 6 sets:

5-10 Strict Chin-ups +

10-20 Hollow Rocks

Use assistance as needed, or add load if able.  Pick a rep count you can maintain for all 6 sets.

1d) 33:00 – 45:00 – Every 3:00 x 4 sets:

15 Single Arm Dumbbell Push Press Right Arm

15 Single Arm Dumbbell Overhead Reverse Lunge Right Arm

15 Single Arm Dumbbell Push Press Right Arm

15 Single Arm Dumbbell Overhead Reverse Lunge Right Arm

Max Calories Ski/Bike/Row

Scale as needed. We want you getting at least 30 seconds on the machine.

Accessory:

2) Secondary Conditioning – Row – 3 sets of:

250m

500m

750m

Rest is time it takes to complete interval. Push the tempo hard on these.

3) Olympic Lifting – Push Jerk + Split Jerk:

2 sets of 2+1 @ 65%

5 sets of 2+1 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Percentage is based off your Max Jerk.

4) Gymnastics – Bottom of Ring Hold: 5 sets of 30 seconds

Perform this from high rings so you can maintain a Hollow Body position throughout the hold. Rest 90-120 seconds between sets. Add load as deemed fit.

5) Trunk – Chinese Plank Hold: 4 sets of 1 minute Face-up/Face-down

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

6) Posterior Accessory – Banded Hamstring Curls: 3 sets of 30

Rest 90-120 seconds between sets. 

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