WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

3 Inchworms + 4 Plank Shoulder Taps (Each Inchworm)

10 Sumo Stance Air Squats

10 Banded Pass Throughs

3 Burpees

Take your time and get things moving. If you have any specific tight areas, feel free to spend additional time working on them.

1b) 11:00 – 26:00 – Every 1:00 x 15 sets:

Station 1- 5-8/side Dumbbell Box Step up w/Opposite Arm Dumbbell Press Overhead

Station 2- 5-8/side Single Leg Romanian Deadlift w/Opposite Arm Dumbbell Row

Station 3- 10/side Single Arm Kettlebell/Dumbbell Side Bends

Focus here is movement quality, balance, and coordination. Focus on these first, loading second. Rotate through the 3 movements for 5 rotations.

1c) 30:00 – 40:00 – 10 minute AMRAP – 21-15-9:

Push Press 95/65

D-Ball Over the Shoulder 70/50

Calories Machine

For this piece, perform 21 of each movement, then 15, then 9, and then go back to the start at 21 reps and so on.

1d) 41:00 – 45:00 – 4 minute AMRAP:

20 Abmat Sit-ups

20 Flutter Kicks

Little trunk finisher work today.

Accessory:

2) Secondary Conditioning – Every 1:00 x 30 sets:

Station 1 – 20/15 Calorie Row

Station 2 – 6-10 Burpee Get-Overs

For the Burpees that goal is to use a high object, a couple of boxes stacked on each other, Jerk Blocks, etc. If this isn’t an option for you increased the reps and do normal Burpee Box Jump Overs. Pick reps/output that allow you to maintain for all 15 rounds.

3a) Olympic Lifting – Push Jerk + Jerk:

3 sets of 2+1 @ 70%

2 sets of 2+1 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

3b) Olympic Lifting – Push Press: 3 sets of 3 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

4) Gymnastics – Seated Ring Muscle-up Transition w/Pause in Catch: 5 sets of 5

Rest 90-120 seconds between sets. Hold the catch position for 3 seconds, do not press out to finish. Use band assistance as needed.

5) Trunk – Barbell Turkish Get-up: 5 sets of 3/side

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

6) Posterior 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