WOD:

1a) 0:00 – 8:00 – Every 1:00 x 8 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 5 Pause Scapula Pull-ups + 10 Hollow Rocks

Station 3 – 3-5 Inchworm + Push-up

Station 4 – 10 Alternating Lunge + Samson Stretch

Focus on clean positions and good activation. Pick-up the tempo on the machine the 2nd round to get your heart rate up a bit.

1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 5-10 Toes-to-bar

This is meant to be an opportunity to work on developing your Toes-to-bar. If you don’t have them yet, than work on developing capacity and ability in either the Knees-up, or Knees-to-Armpits variation…whatever movement patter you’re working with, make sure it’s one that you can kip. Pick a rep count you can maintain for all 7 sets.

1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 5 Bench Press @ 50-60%

These are done strict, break-up the set as needed. Each rep twist 90 degrees at the top, alternating directions each rep.

1d) 30:00 – 45:00 – Every 1:00 x 15 sets:

Station 1 – 10/side Single Arm Dumbbell Push Press

Station 2 – 20-40 second Ring Dip Support

Station 3 – 10-20 Calories Ski/Bike/Row

Pick efforts/loading/reps that you can maintain for all 5 cycles.

Accessory:

2) Monostructural Conditioning – Row:

A – 10 minute Easy Warm-up

B – Every 5:00 x 10 sets – 50/40 Calories

Rest as needed between A + B. Work for hard, but maintainable paces on Part B.

3) Weightlifting – Behind the Neck Strict Press: 5 sets of 5

Rest 2-3 minutes between sets. Load as deemed fit.

4) Skills – Double-unders: 10 minutes Practice

If you’re proficient practice some Triple-unders, or work on Doubles with a heavy rope.

5) Trunk – Side Bends: 4 sets of 20/side

Rest 90-120 seconds between sets.

6) Posterior Accessory – Hip Extension: 3 sets of 20

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

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