WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

15 Band Pull-Aparts w/Pause

10 Alternating Lateral Lunges

5 Squat Thrusts

Get some blood flowing. Really focus on good activation through the scaps and mid-back on your Pull-Aparts.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets:

Sets 1-2 (10:00 – 13:00) – 10 Supinated Bent Over Rows 

Sets 3-4 (13:00 – 16:00) – 8 Supinated Bent Over Rows

Sets 5-6 (16:00 – 19:00) – 6 Supinated Bent Over Rows

*After each set perform 5/side Single Arm Dumbbell/Kettlebell Half Kneeling Strict Press

Start at a moderate weight and build each set as deemed fit on both movements. On the Bent Over Supinated Row work to keep your torso as close to parallel to the floor as possible.

1c) 19:00 – 28:00 – Every 1:30 x 6 sets:

Sets 1-2 (19:00 – 22:00) – 6 Bench Press

Sets 3-4 (22:00 – 25:00) – 4 Bench Press

Sets 5-6 (25:00 – 28:00) – 2 Bench Press

*After each set perform 5/side Single Arm Dumbbell/Kettlebell Bench Row

Use assistance as needed, or add load if able.  Pick a rep count you can maintain for all 6 sets.

1d) 33:00 – 45:00 – Every 3:00 x 4 sets – 12-9-6:

Shoulder-to-Overhead 65/45

Alternate Overhead Reverse Lunge 65/45

Then…

Max Calories Machine

Scale as needed. We want you getting at least 30 seconds on the machine. Perform 12, 9, and 6 reps of each movement alternating back and forth, remain time spent on the machine.

Accessory:

2) Secondary Conditioning – Row – 3 sets of:

250m

500m

750m

Rest is time it takes to complete interval. Push the tempo hard on these.

3) Olympic Lifting – Push Jerk + Split Jerk:

2 sets of 2+1 @ 65%

5 sets of 2+1 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Percentage is based off your Max Jerk.

4) Gymnastics – Bottom of Ring Hold: 5 sets of 30 seconds

Perform this from high rings so you can maintain a Hollow Body position throughout the hold. Rest 90-120 seconds between sets. Add load as deemed fit.

5) Trunk – Chinese Plank Hold: 4 sets of 1 minute Face-up/Face-down

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

6) Posterior Accessory – Banded Hamstring Curls: 3 sets of 30

Rest 90-120 seconds between sets. 

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