WOD:

1a) 0:00 – 6:00 – 6 sets of :45 ON/:15 OFF:

Station 1 – Ski/Bike/Row

Station 2 – Squat Thrusts

Station 3 – Double Dumbbell Overhead Hold

Increase the intensity in the second round on the Machine and Squat Thrusts to get your aerobic system awake.

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

3 Kneel-to-Jump on Plate/Box

+

3 Push Press

Warm-up to a moderately tough load for the Push Press. For the Kneel-to-Jump this may just be getting to your feet, not necessarily jumping on anything. If you’re comfortable jumping onto something start with plates, and move to a box as deemed fit. Build the Push Press as heavy as deemed fit for the day.

1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 3 Halting Jerks

Start at a moderate load and keep the loading moderate. Focus on clean positioning, technique, and overall nice snappy lifts. Hold the bottom of the dip for 2-3 seconds on each lift.

1d) 33:00 – 45:00 – 12 minute AMRAP:

30 Alternating Dumbbell Hang Power Snatch 50/35

10 Burpee Lateral Hop Over Dumbbell

30 Single Arm Dumbbell Push Press 50/35

10 Burpee Lateral Hop Over Dumbbell

Scale as needed. For the Push Press you must perform 15 reps on each arm. However you break those reps up is your choice.

Accessory:

2) Monostructural Conditioning – C2 Bike: 60 minutes @ Zone 2

Smooth and steady. Pay attention to your heart rate relative to your power output as you warm-up. 

3) Weightlifting – Behind the Neck Split Jerk: 5 sets of 3

Rest 2-3 minutes between sets. Build load as deemed fit. Perform in your Jerk grip.

4) Gymnastics – Freestanding Handstand Hold: 10 minutes Practice

If you’re proficient here. Accumulate 3 minutes as fast as possible, or perform a 10 minute EMOTM holding for the same time every round.

5) Trunk – GHD Sit-ups: 4 sets of 20

Rest 90-120 seconds between sets. If you’ve never done these only go to parallel with the floor.

6) Accessory – Glute Ham Raise: 5 sets of 8

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

7) Accessory – Bird Dog Rows: 5 sets of 15/side

Keep it light. Focus on good positioning, balance, and control.

8) Accessory – Banded Tricep Press Downs: 100 Reps

Use a resistance you can hit 40 reps or so to start.

9) Pre-Hab – 5 sets of:

10 Scapula Push-ups w/Band Around Back

10 Bird Dog w/Pause

10 Hip Extension

For quality, not for time.

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