Warm Up:
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 supermen
:20 up-downs
:20 jumping squats
WOD:
For time:
21-18-15-12-9:
Jumps-to-target (12 in)
GHD hip extensions
Ring rows to parallel
Intended Stimulus: 10-15 Minutes
Intermediate:
For time:
21-18-15-12-9:
Jumps-to-target (8 in)
GHD hip extensions
Ring rows
– Place feet two steps in front of the rings on ring rows.
Beginner:
For time:
18-15-12-9:
Jumps-to-target (4 in)
Good mornings (empty barbell)
Ring rows
– Place feet two steps behind the rings on ring rows
HOME WOD:
Equipment:
For time:
21-18-15-12-9:
Jumps-to-target (12 in)
DB good mornings
Double-DB bent over rows
– Use one DB for the good mornings and two for the rows.
Bodyweight:
For time:
21-18-15-12-9:
Jumps-to-target (12 in)
Supermen
Push-ups
Movement scaling options:
Jumps-to-target: Target height, toe touches + touch-to-target
GHD hip extensions: Range of motion, supermen on the floor
Ring rows to parallel: Feet in front of the rings, feet beneath the rings
Workout volume: 18-15-12-9
Post-Workout Skill Work:
Accumulate:
20 skin-the-cats on rings