WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Alternating Squat Hold w/Reach Overhead

10 Alternating Shoulder Plank Taps

10 Alternating Bird Dogs

10 Wall Balls

Get some blood flowing and your positions opened up.

1b) 12:00 – 33:00 – Every 1:00 x 21 sets:

Sets 1-7 (12:00 – 19:00) – 5 Close Grip Bench Press

Sets 8-14 (19:00 – 26:00) – 5/side Half Kneeling Single Arm Kettlebell Press 

Sets 15-21 (26:00 – 33:00) – 10 Dumbbell Skull Crushers + 10 Hollow Rocks

For each movement start with loading you can at least maintain or build upon. For the Skull Crushers, ideally this is a Dumbbell in each hand. If you don’t have light enough Dumbbells perform with a single Dumbbell with one hand on each head.

1c) 35:00 – 45:00 – Every 1:00 x 10 sets:

Station 1 – 15 Thrusters 65/45

Station 2 – 40 seconds Ski/Bike/Row

Loading for the Thrusters should allow you to go unbroken on all sets, but should be tough. Push the pace on the machine based on how hard you want to work today.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 5-10 minutes Easy Warm-up

B – 6 sets of…

  • 3 minutes @ Base Wattage

  • 2 minutes @ Base Wattage + 100/75 Watts

  • 1 minute @ Base Wattage + 200/150 Watts

C – 5-10 minute Easy Cool-Down

Rest as needed between parts. You choose your starting base wattage, it should be a moderate pace. No reset between sets on Part B.

3) Gymnastics – Every 1:00 x 10 sets:

1-5 Strict Handstand Push-ups

+

1-5 Kipping Handstand Push-ups

Pick a rep scheme/volume that you can maintain unbroken for all 10 sets, and that doesn’t leave you pushing to a max effort by the final sets.

4) Skills – Handstand Walk: 5-10 minutes Practice

Work on any facet of a Handstand Walk.

5) Trunk – GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

6) Accessory – Barbell Overhead Alternating Lunges: 4 sets of 20

Rest 90-120 seconds between sets. Load up to a moderately heavy effort.

7) Accessory – Dumbbell Bench Press: 3 sets of 15

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

8) Accessory – EZ Bar Cable Skull Crushers: 100 reps

Use a loading that allows you to start with 40-50 unbroken reps.

9) Pre-Hab – 3-5 sets of:

10 Banded No Money’s

10 Supinated Band Pull-Aparts

10 Pronated Band Pull-Aparts

10 Scapula Push-ups

10 Scapula Pull-ups

1 minute/side Single Arm Kettlebell Overhead Hold

For quality, not for time.

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