WOD:

1a) 0:00 – 20:00 – Every 1:00 x 20 sets:

Station 1 – 40 seconds Machine Easy > Moderate

Station 2 – 20-30 Hollow Rocks

Station 3 – 40 seconds Box Step Ups (Bodyweight)

Station 4 – 40 Seconds D-Ball Bear Hold or Double DB Front Rack Hold

Station 5 – 5/side Single Arm Dumbbell/Kettlebell Floor Press Tempo (3.1.0)

Big extended warm-up and movement piece today. Use this as an opportunity to focus on some positions, activation in certain movements, and all around beautiful quality of movement.

1b) 25:00 – 35:00 – Every 2:00 x 5 sets:

5-10 Strict Handstand Push-up or Strict Ring Dip or Push-ups +

5 Touch-and-Go Push Jerk

Pick a rep scheme and movement on the gymnastics that you feel confident you can maintain unbroken for all 5 sets. For the Push Jerk warm-up to an appropriate starting weight and work to build the loading each set…only build as heavy as you’re able to maintain cycling the barbell, no pause at the Front Rack.

1c) 38:00 – 45:00 – 7 minute AMRAP:

20 Kettlebell Swings 70/53

200m Run

You have an injury and can’t run, subs are… 250/225m Row or Ski, 500/450m C2 Bike, 600/540m Assault Bike. Use a Kettlebell you’re confident you can swing unbroken for all sets. All athletes running will bring their Kettlebell outside for the workout weather permitting.

Accessory:

2) Secondary Conditioning – Every 7:00 x 5 sets:

1000m Ski Erg

Remaining time accumulate as much Handstand Hold as possible

Work to perform the Ski Erg at a maintainable pace for all 5 sets.

3) Olympic Lifting – Jerk Balance: 7 sets of 3

Rest 90-120 seconds between sets. Keep weight light > moderate and focus on your footwork and overhead position.

4) Gymnastics – Ring Support Holds @ Half: 4 sets of 20-30 seconds

Rest 90-120 seconds between sets. Hold the middle position of the Dip. Add load/assistance as deemed fit.

5) Trunk – Banded Anti-Rotations: 4 sets of 15/side

Rest 90-120 seconds between sets.

6) Accessory – Feet Elevated Glute Bridge-up: 3 sets of 20

Rest 90-120 seconds between sets. Use between a 6-20″ box. Add load as deemed fit.

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