WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Alternating Squat Hold w/Reach Overhead

10 Alternating Shoulder Plank Taps

10 Alternating Bird Dogs

10 Wall Balls

Get some blood flowing and your positions opened up.

1b) 12:00 – 33:00 – Every 1:00 x 21 sets:

Sets 1-7 (12:00 – 19:00) – 3 Jerk Balance

Sets 8-14 (19:00 – 26:00) – 2 Halting Split Jerk 

Sets 15-21 (26:00 – 33:00) – 1 Split Jerk

Jerk Balance keep the weight light, really use this as a time to focus on positioning and your footwork. For the Halting Jerks move to light-to-moderate loads. Again focus on good positioning, hold the bottom of the dip for 1-2 seconds each rep. For the Split Jerk singles approach as deemed fit. If you’re focused on your performance in the Open we encourage you do not max out and work only to the limits of your technique keeping the lifts clean.

1c) 35:00 – 45:00 – Every 1:00 x 10 sets:

Station 1 – 15 Thrusters 75/55

Station 2 – 15/12 Calories Ski/Bike/Row

Loading for the Thrusters should allow you to go unbroken on all sets. If you’re on an Assault Bike change the calories to 12/9. If your focused on maximizing your performance in the Open sets your reps/loads for this piece so it is around an 80% effort, don’t try and crush your self…a good indicator of proper intensity would be that you could continue performing this for an additional 3-5 rounds if you had to.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 5-10 minutes Easy Warm-up

B – 6 sets of…

  • 3 minutes @ Base Wattage

  • 2 minutes @ Base Wattage + 100/75 Watts

  • 1 minute @ Base Wattage + 200/150 Watts

C – 5-10 minute Easy Cool-Down

Rest as needed between parts. You choose your starting base wattage, it should be a moderate pace. No reset between sets on Part B.

3) Gymnastics – Every 1:00 x 10 sets:

1-5 Strict Handstand Push-ups

+

1-5 Kipping Handstand Push-ups

Pick a rep scheme/volume that you can maintain unbroken for all 10 sets, and that doesn’t leave you pushing to a max effort by the final sets.

4) Skills – Handstand Walk: 5-10 minutes Practice

Work on any facet of a Handstand Walk.

5) Trunk – GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

6) Accessory – Barbell Overhead Alternating Lunges: 4 sets of 20

Rest 90-120 seconds between sets. Load up to a moderately heavy effort.

7) Accessory – Dumbbell Bench Press: 3 sets of 15

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

8) Accessory – EZ Bar Cable Skull Crushers: 100 reps

Use a loading that allows you to start with 40-50 unbroken reps.

9) Pre-Hab – 3-5 sets of:

10 Banded No Money’s

10 Supinated Band Pull-Aparts

10 Pronated Band Pull-Aparts

10 Scapula Push-ups

10 Scapula Pull-ups

1 minute/side Single Arm Kettlebell Overhead Hold

For quality, not for time.

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