Warm Up:
1 set:
1:00 of plyometric drills
1:00 of inchworms + 3 hand-release push-ups
1:00 of plyometric drills
1:00 of ring rows w/ a :02 pause at the top
Specific Warm-Up:
1 set:
10 ring rows
10 alternating foot-wrap single-leg squats
5 jumping pull-ups or 3-5 strict pull-ups
10 alternating single-leg squats to a target
5 kip swings + 5 kips
10 alternating single-leg squats
5 kipping pull-ups
WOD:
For time:
50 GHD hip extensions
20 kipping pull-ups
25 GHD hip extensions
20 kipping pull-ups
50 single-leg squats
20 kipping pull-ups
25 single-leg squats
20 kipping pull-ups
Time Cap: 18 Minute
Intermediate:
For time:
30 GHD hip extensions
15 kipping pull-ups
15 GHD hip extensions
15 kipping pull-ups
30 single-leg squats
15 kipping pull-ups
15 single-leg squats
15 kipping pull-ups
Beginner:
For time:
50 Superman arch-ups
20 ring rows
25 Superman arch-ups
20 ring rows
50 walking lunge steps
20 ring rows
25 walking lunge steps
20 ring rows
Movement scaling options:
GHD hip extensions: Reps, range of motion, good mornings, arch-ups
Kipping pull-ups: Reps, jumping pull-ups, ring rows
Single leg squats: Reps, to a target, foot-wrap
No GHD option:
For time:
50 good mornings (35/45 lb)
20 kipping pull-ups
25 good mornings (35/45 lb)
20 kipping pull-ups
50 single-leg squats
20 kipping pull-ups
25 single-leg squats
20 kipping pull-ups
Post-workout Skill Work:
5 sets each with a partner:
:40 GHD Superman hold
Max alternating single-leg V-ups
– P1 holds the GHD superman while P2 performs max alternating single-leg V-ups.
-Partners switch after :40.