WOD:

1a) 0:00 – 9:00 – Every 1:30 x 6 sets:

Sets 1-3 (0:00 – 4:30) –  8-10 Cals Cardio + 5/side Tall Kneeling Dumbbell Strict Press 

Sets 4-6 (4:30 – 9:00) –  5 Scapula Pull-ups (Pause At Top 3 Seconds) + 10 KB Swings + 10 Band Pull-Aparts

Very active warm-up today. If you need mobility work, get it in before starting the class.

1b) 12:00 – 27:00 – Every 3:00 x 5 sets:

7 Push Press

+

10 Banded Tricep Press Downs

+

10 Hollow Rocks

Start at a moderate load on the the Push Press and work to build to a heavy set for the day. Transition from the Barbell to the Press Downs, and then to the Hollow Rocks as swiftly as possible to maximize rest time on the back end of the set.

1c) 30:00 – 45:00 – Every 3:00 x 5 sets:

15 Push-ups

25 Double-unders

10 Banded Strict Pull-ups

25 Double-unders

Scale as needed. We wanted you getting at least 30 seconds Rest.

Accessory:

2) Monostructural Conditioning – Run: 30 minutes

Ideally perform this as an out and back. Run at a tough pace out 15 minutes, and then try and match that pace/distance for the 15 minutes back.

3) Olympic Lifting – Clean and Jerk:

1 set of 4 Cleans + 1 Jerk @ 60%

1 sets of 4 Cleans + 1 Jerk @ 70%

3 sets of 4 Cleans + 1 Jerk @ 75%

Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar, and perform a quick reset between each of the Cleans.

4) Gymnastics – Single Arm Handstand Hold: 5 sets of 20 seconds/side

Rest 90-120 seconds between sets. Use a box for assistance as needed, can be performed as a Stink Bug hold also.

5) Trunk – Hanging L-Sit Hold: 5 sets of 30 seconds

Rest as needed to complete unbroken.

6) Posterior Accessory – Sled Drag: 1 mile

Pick a loading that allows you to move the entire time.

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