Warm Up:
3 sets:
:40 lateral hops over the DB
:10 rest
:30 alternating shoulder taps
:10 rest
:20 hollow rocks
:10 rest
Specific Warm-Up:
2 sets:
2 wall walks using chosen workout variation
WOD:
10 rounds for time:
9 toes-to-bars
3 wall walks
Intended Stimulus: 10-16 Minutes
Intermediate:
10 rounds for time:
6 toes-to-bars
2 wall walks
Beginner:
10 rounds for time:
5 knees-above-hips
1 scaled wall walk
Home Workout:
10 rounds for time:
9 weighted V-ups (10/15 lb)
3 wall walks
– If no wall space is available, substitute with a 30-ft handstand walk or 30 feet-elevated shoulder taps.
Movement scaling options:
Toes to bar: Knees-to-armpits, knee raises, V-ups, sit-ups, volume
Wall walk: Range of motion
Cool down:
3 sets:
:30 band pull-aparts
:30 child’s pose stretch