Warm Up:
Partner Para-med Ball Game
Specific Warm-Up:
2-3 sets:
5 push presses
– Build to workout weight.
WOD:
5 rounds for time:
20 med-ball cleans (14/20 lb)
10 push presses (95/135 lb)
Intended Stimulus: 8-10 Minutes
Intermediate:
5 rounds for time:
20 med-ball cleans (14/20 lb)
10 push presses (65/95 lb)
Beginner:
5 rounds for time:
12 med-ball cleans (8/12 lb)
8 push presses (35/45 lb)
Home Workout:
5 rounds
10 dumbbell squat cleans (35/50 lb)
10 dumbbell push presses (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Medicine ball cleans: Load, reps, med-ball hang cleans, med-ball power cleans, med-ball hang power cleans
Push presses: Load, reps, dumbbell options
Post-Workout Skill Work:
3 sets:
Single-arm KB farmers carry, right (100 ft)
Single-arm KB farmers carry, left (100 ft)