WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

3 Inchworms + 4 Plank Shoulder Taps (Each Inchworm)

10 Sumo Stance Air Squats

10 Banded Pass Throughs

3 Burpees

Take your time and get things moving. If you have any specific tight areas, feel free to spend additional time working on them.

1b) 11:00 – 26:00 – Every 1:00 x 15 sets:

Station 1- 5-8/side Dumbbell Box Step up w/Opposite Arm Dumbbell Press Overhead

Station 2- 5-8/side Single Leg Romanian Deadlift w/Opposite Arm Dumbbell Row

Station 3- 10/side Single Arm Kettlebell/Dumbbell Side Bends

Focus here is movement quality, balance, and coordination. Focus on these first, loading second. Rotate through the 3 movements for 5 rotations.

1c) 30:00 – 40:00 – 10 minute AMRAP:

3 T&G Push Jerk From Rack @ 60%>

10/8 Calories Sprint on Machine

30 seconds Rest

For this piece start with a moderately difficult load for the Push Jerk and build as deemed fit. Hit the machine at a hard pace to spike your heart rate after the set of Push Jerks. The 30 seconds rest is self timed, use this to get your heart rate down, and adjust weight on the Push Jerk as deemed fit.

1d) 41:00 – 45:00 – 4 minute AMRAP:

20 V-Ups

20 Flutter Kicks

Little trunk finisher work today.

Accessory:

2) Secondary Conditioning – Every 1:00 x 30 sets:

Station 1 – 20/15 Calorie Row

Station 2 – 6-10 Burpee Get-Overs

For the Burpees that goal is to use a high object, a couple of boxes stacked on each other, Jerk Blocks, etc. If this isn’t an option for you increased the reps and do normal Burpee Box Jump Overs. Pick reps/output that allow you to maintain for all 15 rounds.

3a) Olympic Lifting – Push Jerk + Jerk:

3 sets of 2+1 @ 70%

2 sets of 2+1 @ 75%

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

3b) Olympic Lifting – Push Press: 3 sets of 3 @ 70%

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

4) Gymnastics – Seated Ring Muscle-up Transition w/Pause in Catch: 5 sets of 5

Rest 90-120 seconds between sets. Hold the catch position for 3 seconds, do not press out to finish. Use band assistance as needed.

5) Trunk – Barbell Turkish Get-up: 5 sets of 3/side

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

6) Posterior Accessory – Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

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