WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 45 seconds Single-unders

Station 2 – 5/side Tall Kneeling Kettlebell Strict Press

Station 3 – 5 Muscle Cleans + 5 Front Squats

Athletes in Move/Power use a PVC Pipe or empty Barbell. Athletes in Sport Comp, perform you first round with an empty barbell and add loading as deemed fit for additional warm-up.

1b) 14:00 – 34:00 – Every 4:00 x 5 sets:

0:00-1:00 – Max Double-unders

1:15- 3 Deadlifts 115/75>

1:30- 3 Deadlifts

1:45- 3 Deadlifts

2:00- 3 Deadlifts

2:15- 3 Deadlifts

2:30- 3 Deadlifts

This is a battery piece designed to work on your pacing with the bar. In the 4 minute interval, perform as many Double-unders as you can in the first minute, then perform 3 Deadlifts at the designated time, i.e. every 15 seconds, for 6 sets. We have prescribed a starting load, adjust that up or down as deemed fit, but the goal of this piece is to increase loading each set.

1c) 38:00 – 45:00 – 7 minute AMRAP:

5 Push-ups

10 Dumbbell Push Press

15 Dumbbell Hang Power Clean

Scale as needed.

Accesory:

2) Monostructural Conditioning – Row:

A – 5-10 minute Easy Warm-up

B – 10 x 1000m @ Moderately Hard Pace – 2 minutes Rest

C – 5-10 minute Easy Cool-down

Rest as needed between parts. For B work for a tough pace, but something you feel you can maintain for all 10 sets.

3) Gymnastics Conditioning – AQAP:

A – 3 rounds of – 50ft Handstand Walk + 10 Strict Handstand Push-ups

B – 3 rounds of – 50ft Handstand Walk + 10 Strict Ring Dips

Rest between A and B however long it took you to complete A. Scale as needed.

4) Gymnastics – Rower Pike-ups w/Pause: 5 sets of 15

Rest 90-120 seconds between sets. Hold the top position for 1-2 seconds each rep.

5) Weightlifting – Bench Press – Every 2:00 x 9 sets:

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

You choose the grip width.

6) Trunk – Deadbug w/Plate Overhead: 5 sets of 10

Rest 90-120 seconds between sets.

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

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

8) Accessory – Behind the Neck Bamboo Bar Strict Press: 5 sets of 5

Rest 90-120 seconds between sets. Load as deemed fit.

9) Accessory – Banded Tricep Press Down: 100 reps

Use a band tension that allows 30-40 reps to start.

10) Pre-Hab:

A) 3 sets of –  10 Tall Kneeling Landmine Press + 10 Pallof Press

B) 3 sets of – 10 Single Arm Kettlebell Bench Press + 30 seconds Plank Hold + Single Arm Ball Toss To Wall

For quality, not time.

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