Warm Up:
8 sets:
20: slow row
:10 fast row
1 set
:20 wall-facing handstand hold
1 set
:20 handstand hold
1 set
:20 alternating shoulder taps in handstand against a wall
Skill Work:
4 sets:
5 push presses
– Build to a heavy set of 5-reps.
WOD:
AMRAP 5:
10/15 calorie row
10 push-ups
Rest 5:00
AMRAP 5:
10/15 calorie row
10 push-ups
Intermediate:
Same as Rx
Beginner:
AMRAP 5:
7/10 calorie row
10 push-ups
Rest 5:00
AMRAP 5:
7/10 calorie row
10 push-ups
HOME WOD:
AMRAP 5:
10 weighted step-ups (20 in)
10 push-ups
Rest 5:00
AMRAP 5:
10 weighted step-ups (20 in)
10 push-ups
Movement scaling options:
Row: Calories, bike, ski
Push-Up: Reps, knee push-up, banded push-up
Partner option:
AMRAP 20:
10/15 calorie row
10 push-ups
– Relay style.
Cool down:
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift