Partner Warm Up:
2-3 Rounds
1) 20 Seconds Scap Pull-up / Wall Sit
2) 20 Seconds Scap Push-up / Pull-up Bar Hang
3) 20 Seconds Arm Circles Forward / Plank Hold
4) 20 Seconds Kip Swings / Handstand Hold or Pike Hold
5) 20 Seconds Synchronized Sit-ups
Skill Work:
13 Minutes: Pre-Workout Strength
Mini-Round Prep:
5 Toes-to-Bars
10 Pulls on the Rower
7 Push-ups
5 Box Jumps
5 Pull-ups
WOD:
AMPRAP 15:
25 Toes-to-Bars
50/35 Calorie Row
75 Push-ups
50 Box Jumps (24/20”)
25 Pull-ups
Time: 15 Minutes
Loading: 1/5
Skill: 3/5
Volume: 5/5
Intermediate:
AMRAP 15:
15 Toes-to-Bars
50/35 Calorie Row
50 Push-ups
35 Box Jumps (24/20”)
15 Pull-ups
Beginner:
AMRAP 15:
15 Hanging Knee Raises
30/21 Calorie Row
40 Push-ups
30 Box Jumps (20/12”)
20 Jumping Pull-ups
Limited Equipment:
AMRAP 15:
50 Lying Toes-to-Bar
75 Push-ups
50 Jump and Touch a Target
50 KB Swings (53/35#)
Movement scaling options:
Toes-to-Bars: 12 Reps, 5 Sets of Attempts, Kipping Knee Raises, Kip Swings
Calorie Row: Reduce Calories
Push-ups: Knee Push-ups, 10 Sets of Attempts, Box Assisted Push-ups
Box Jumps: Height, Reps, Jump and Touch a Target, Step-ups
Pull-ups: 12 Reps, 5 Sets of Attempts, Kip Swings
Cool down:
2 Sets:
1 Minute Reach, Roll, and Lift
30 Seconds 90/90 Shoulder Rotation