WOD:

1a) 0:00 – 6:00 – 6 sets of :45 ON/:15 OFF:

Station 1 – Ski/Bike/Row

Station 2 – Squat Thrusts

Station 3 – Double Dumbbell Overhead Hold

Increase the intensity in the second round on the Machine and Squat Thrusts to get your aerobic system awake.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets:

7/side Single Leg Kettlebell Romanian Deadlifts

+

7/side Half Kneeling Single Arm Kettlebell Bottoms-up Press

Keep the weights light enough that you can focus completely on position, balance, and activation. Load as deemed fit. Increase loading if your movement is clean and balance is good. For each movement perform all reps on 1 side before switching to the other side.

1c) 20:00 – 30:00 – Every 2:00 x 5 sets:

15 Dumbbell Floor Press

+

15 Kettlebell Swings

For this piece pick loads that are challenging but that you can maintain for all 5 sets. These are full American Swings, all the way overhead, assuming mobility allows.

1d) 33:00 – 45:00 – 12 minute AMRAP:

30 Alternating Dumbbell Hang Power Snatch

10 Burpee Lateral Hop Over Dumbbell

30 Single Arm Dumbbell Push Press

10 Burpee Lateral Hop Over Dumbbell

Scale as needed. For the Push Press you must perform 15 reps on each arm. However you break those reps up is your choice.

Accessory:

2) Monostructural Conditioning – C2 Bike: 60 minutes @ Zone 2

Smooth and steady. Pay attention to your heart rate relative to your power output as you warm-up. 

3) Weightlifting – Behind the Neck Split Jerk: 5 sets of 3

Rest 2-3 minutes between sets. Build load as deemed fit. Perform in your Jerk grip.

4) Gymnastics – Freestanding Handstand Hold: 10 minutes Practice

If you’re proficient here. Accumulate 3 minutes as fast as possible, or perform a 10 minute EMOTM holding for the same time every round.

5) Trunk – GHD Sit-ups: 4 sets of 20

Rest 90-120 seconds between sets. If you’ve never done these only go to parallel with the floor.

6) Accessory – Glute Ham Raise: 5 sets of 8

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

7) Accessory – Bird Dog Rows: 5 sets of 15/side

Keep it light. Focus on good positioning, balance, and control.

8) Accessory – Banded Tricep Press Downs: 100 Reps

Use a resistance you can hit 40 reps or so to start.

9) Pre-Hab – 5 sets of:

10 Scapula Push-ups w/Band Around Back

10 Bird Dog w/Pause

10 Hip Extension

For quality, not for time.

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