WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Pause Glute Bridge-ups w/Mini Band Around Knee

10 Lateral Lunges

10 Back Squats

Use a PVC or Barbell for the warm-up depending on what’s appropriate for you.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5 Back Squats

Start around 60% of your 1RM and build as deemed fit.

1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 5/side Half Kneeling Dumbbell Strict Press + Lunge

Start in the Half Kneeling Position. Perform the Press, then step up out of the Half Kneeling/Lunge position to the top, return back to the bottom and repeat. Scale volume of reps as needed as this can be a slower movement.

1d) 30:00 – 45:00 – Quarter Finals “21.3”:

120 Wall Balls 20/14

120 Calories Ski/Bike/Row

Scale as needed.

Accessory:

2) Monostructural Conditioning – Dog Sled Sprint: 10 x 100m

Rest 2 minutes between sets. Perform at your bodyweight (sled weights 100lbs). Make sure to warm-up appropriately.

3) Weightlifting – Push Press: 3 Reps Every 1:30 x 8 sets

Perform all sets in the 60-80% range of your 1RM.

4) Gymnastics – Ring Dips: 5 sets of 5

Rest 2 minutes between sets. Load as deemed fit.

5) Trunk – Kettlebell Side Bends: 4 sets of 15/side

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

6) Accessory – Wallsit Hold: Accumulate 5 minutes

Keep track of time and attempts to complete.

7) Accessory – Single Arm Dumbbell Push Press: 4 sets of 12/side

Rest 2 minutes between sets. Load as deemed fit.

8) Accessory – Superman Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

9) Pre-Hab – 3 sets of:

10/side Single Arm Scapula Push Ups

10/side Negative Box Step Downs

1 minute Belt Machine Step On/Off

For quality, not for time.

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