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WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets:

10 Strict Knees-up +

Moderate Pace Ski/Bike/Row/Run

For the Strict Knees-up focus on obviously being strict, but really working to control the descent/lower of the movement. The remaining time in the 2 minute block spend time on your machine at a moderate pace.

1b) 10:00 – 30:00 – Every 2:00 x 10 sets:

5/side Pausing Single Arm Dumbbell Rows +

10 Pause Push-ups +

30 Double-unders

For the Dumbbell Rows pause at the chest for 1 second each rep. For the Push-ups pause for 1 second just off the floor on each rep. Scale reps as needed to keep this around 90 seconds worth of work. The goal should also be maintainable efforts for all 10 sets…so for instance if you don’t have 10 Unbroken Push-ups for 10 sets, then scale the reps appropriately.

1c) 30:00 – 40:00 – 10 minute AMRAP:

10 Calories Ski/Bike/Row/Run

20 Russian Kettlebell Swings 70/53

40 Alternating Mountain Climbers

Mountain Climber standard is knee to the Tricep/Elbow area.

Extra Work:

2) Single Arm Dumbbell Overhead Squat: 5 sets of 5/side

Rest 90-120 seconds between sets. Build as heavy as deemed fit.

3) Handstand Hold: 10-30 Every 1:00 x 10 sets

Pick a time domain you can maintain for all 10 sets.

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