20 Hollow rocks
10 Crab Bridges
10 banded Good Morinings
10/10 Banded Presses
Skill 073123 (No Measure)
3×10 Ring rows
3×5 Ring M.U. transitions
3×3 Kipping C2B
*** On Ring Work keep the rings as close to the ribs. This is the same for dips and M.U. Transactions. Focus on pulling the rings through the rib cages just below the sternum (breast plate)
Bumpers (AMRAP – Rounds and Reps)
15 S2OH 115/85
20 Russian KBS
25 sit ups
30 Air squats
**** Run is short. Should be a nice stride not a jog.
***S2OH is tricky. Weight is not heavy but the volume is pretty high for unbroken reps. Push press will definitely be faster but heart rate will spike up. Jerks are more efficient but you will increase your time under tension so fatigue will set in. Break them up if need be.
** Russians should all be unbroken. Heart rate will be up but hold on.
*Move with a purpose on the sit ups and squats. Body weight movements should not slow you down.
10 Cal Bike
10 alt DB Snatches 50/35
*max push ups
*** Use your legs as much as possible on the Bike to reserve your upper body.
** slow down your Snatches and breathe at the top of ever snatch.
*speed through your push ups to decrease your time under tension.
10 Snatch High Pulls
10 Muscle Snatch
10 P. Snatch
*First 3 reps of each movement on Coaches Command
30 P. snatches 75/55
15 Cal Bike
15 P Snatches 135/95
15 cal Bike
5 P. Snatches 165/105
15 Cal Bike
****Control your breathing!!
***Heart rate will shoot up after the Dubz. Break up the first set of Snatches. Lighter weight can be sneaky.
** Bike is the Bike. Get uncomfortable because there’s no comfort. Rather get through these calories fast than slow.
*** Stay comfortable on the run. Heart rate should be moderate.
** Over head Squats shouldn’t be done in more the 2 sets. Don’t pick up the bar til you’re ready.
*Break up the pull up complex as needed. Holding on to unbroken reps can get difficult deeper into the wod as your shoulders get fatigue
20 calf raises
20 Toe Raises
10/10 Bend and Extend each leg
10 Banded Cat Cow
10 Dive Bombers
Top Rep (AMRAP – Reps)
8min of work: 2min of rest
40/30 cal bike
Remaining time max Burpee Box jump overs
*** This wod is about maintaining consistency during the Row and Bike. Keep an eye on your stroke rate and your watts. Should be relatively the same each round.
** Burpee Box Jumps is all grit work!!! Nothing about this is comfortable by the time you get to this. Just move!!!