WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Banded Pull Aparts

5/side Dumbbell Single Arm Overhead Squats

10 Quad Hold + Alternating Reach Overhead

Get some blood flowing, if you don’t have the mobility for the Overhead Squat sub to a Single Arm Dumbbell Front Squat.

1b) 10:00 – 24:00 – Every 2:00 x 7 sets: 10 Overhead Squats

Keep the weight light, this is meant to be an opportunity to work on developing the basic position of the Overhead Squat. If you’re more proficient in the movement, the Sport/Comp programming is working heavier sets in 5 reps, we encourage you to check the Sport/Comp programming for the day if you are competent in the Overhead Squat.

1c) 24:00 – 33:00 – Every 3:00 x 3 sets:

10 Bent Over Barbell Rows +

10 Front Rack Alternating Reverse Lunges +

10 Good Mornings

Same weight for all 3 movements. No setting the bar down between movements, this is meant to be performed as a complex. Increase load each set as deemed fit.

1d) 37:00 – 45:00 – AQAP:

50/40 Calories Ski/Bike/Row

40 Front Squats 65/45

30 Knees-up

Scale as needed.

Accessory:

2) Monostructural Conditioning – Ski:

A – 5-10 minute Easy Warm-up

B – 30 sets of – 30 seconds @ 50% Wattage/30 seconds @ 100% Wattage

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. For Part B, pick a hard work wattage, for example 300 watts, your 50% wattage is then 150 watts. Work back and forth between the two paces for the 30 sets.

3) Weightlifting – Pause Front Squat: 5 sets of 2

Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds on each rep.

4) Gymnastics – Strict Chest-to-bar Pull-ups: 7 sets of 5

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

5) Trunk – Abmat Sit-ups: 100 Reps

Break-up as needed.

6) Accessory – Single Arm Dumbbell Farmers Bulgarian Split Squat: 4 sets of 8/side

Rest 90-120 seconds between sets. Load as deemed fit, Dumbbell held same side as the elevated leg.

7) Accessory – Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

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