WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

:30 Second Wrist Stretch On Floor

10 Pause Banded Face Pulls

5/side Kettlebell Windmills

1 minute Ski/Bike/Row

Take your time on the Windmills and focus on clean, nice positions. Pick-up the tempo on the machine each round to get your heart rate up.

1b) 12:00 – 30:00 – Every 1:30 x 12 sets:

Station 1 –  10 Strict Chin-ups + 20 Banded No Money’s

Station 2 –  10/side Band Resisted Side Plank Dips + 10 Overhead Dumbbell Tricep Curls

Alternate between the two couplets for a total of 6 sets of each. Try to pick efforts you can maintain for the course of all 6 cycles.

1c) 35:00 – 45:00 – 10 minute AMRAP:

10 Dumbbell Plank Rows

10 D-Ball Over The Shoulder

10 Calories Ski/Bike/Row

Scale as needed.

Accessory:

2) Monostructural Conditioning – Every 1:00 x 20 sets: 18/15 Calories Ski Erg

Scale output as needed for consistency across all 20 sets.

3) Olympic Lifting – Jerk Recovery: 5 sets of 3

Rest 90-120 seconds between sets. Goal should be to work around 100% of your 1RM Jerk to heavier.

4) Gymnastics – Weigthed Push-up: Establish a 1RM

Don’t spend more than 15 minute on this.

5) Trunk – Hollow Hold: 10 sets of :30 ON/:30 OFF

Scale time domains as needed, goal is to hold unbroken for the entire ON.

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

Rest 90-120 seconds between sets. Use assistance/add loading as deemed fit.

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