WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

10 Alternating Toe-ups

10 Bird Dog 

10 Russian Kettlebell Swings

30 seconds Machine

Get yourself moving and warm. Increase the pace on the machine each round to get your heart rate up.

1b) 13:00 – 34:00 – Every 7:00 x 3 sets:

7-5-3 Push Press

21-15-9 Deadlift

+

250m/225m Row/Ski or 500m/450m C2 Bike or 600/550m Assault Bike or 200m Run

For this piece perform the 7 Push Press, then 21 Deadlifts at the same weight you performed the Push Press at. From there the goal stimulus is to increase load for the 5 Push Press, perform the 15 Deadlifts at the increased loading, and finally increase loading again for the 3/9 reps. Think of this as a speed strength piece. Perform the first set of each movement, increase load as deemed fit with as little rest as possible and move to the next set of reps. Example for this workout might be 7/21 @ 135lbs, 5/15 @ 155lbs, 3/9 @ 175lbs. Upon completion hop on your machine to finish out with some moderate pace aerobic work.

1c) 38:00 – 45:00 – 7 minute AMRAP:

5/side Kettlebell/Dumbbell Windmill

10 Abmat Sit-ups w/Barbell Press Overhead

20 second Sprint Ski/Bike/Row

For this final piece today take your time on the Windmills and Sit-ups focusing on position and activation. When you move to the machine truly hit it as a sprint, go as hard as you can, and work on recovering through the trunk work on the following round.

Accessory:

2) Secondary Conditioning – Every 1:00 x 20 sets:

Odd – 15/12 Calories Ski

Even – 1015 Burpees

Scale as needed so that you can maintain efforts for all 15 sets of each respective movement.

3a) Olympic Lifting – Push Jerk + Jerk:

1 sets of 2+1 @ 65%

1 sets of 2+1 @ 70%

1 sets of 2+1 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

3b) Olympic Lifting – Jerk Recovery: 3 sets of 3

Build to a heavy triple for the day. Rest as needed between sets.

4) Gymnastics – Paralette Negative Handstand Push-up Lowers: 5 sets of 5

Rest 90-120 seconds between sets. Lower as slow as possible, kick down, and reset to the top position. Add load as deemed fit.

5) Trunk – Rower Tuck Crunches w/Negative: 5 sets of 10

Rest 90-120 seconds between sets. Quick on the way in, slow on the way out.

6) Posterior Accessory – Banded Hip Thrusts: 4 sets of 15

Rest 90-120 seconds between sets. Hold the top position for a brief pause and hard contraction.

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