Warm Up:
2 sets:
1:15 bike, row, ski, or run
5 elbow instep + hamstring stretch/side
10 PVC pass throughs
15 PVC overhead squats
:20 push-ups or ring dips
:20 strict knee raises or strict toes-to-bars
Skill Work:
5 sets:
5 SOTS presses
WOD:
AMRAP 12:
50 box jumps (20/24 in)
50 pull-ups
50 overhead squats (65/95 lb)
50 wall-ball shots (14/20 lb)
35/50-cal. bike
Intermediate:
AMRAP 12:
30 box jumps (20/24 in)
30 pull-ups
30 overhead squats (55/75 lb)
30 wall-ball shots (10/14 lb)
21/30-cal. bike
Beginner:
AMRAP 12:
20 box step-ups (12/20 in)
20 jumping pull-ups
20 overhead squats (35/45 lb)
20 wall-ball shots (6/10 lb)
14/20-cal. bike
HOME WOD:
Equipment:
AMRAP 12:
50 jumps to an object
50 DB rows
50 DB front squats
50 single DB thrusters
50 DB step-ups to an object
Bodyweight:
AMRAP 12:
50 jumps to an object
50 sit-ups
50 weight squats
50 weighted thrusters
50 weighted step-ups to an object
Movement scaling options:
Box jumps: height, step-ups
Pull-ups: jumping pull-ups, ring rows
Overhead squats: load, overhead lunges, front squats
Wall-ball shots: load, target height, med ball push press, med ball squat
Cal bike: air bike, row, skierg, run
Limited equipment option:
AMRAP 12:
50 jumps to the top of an object
50 DB rows
50 DB overhead squats
50 single-DB thrusters
50 DB step-ups to a low object (20″)
Cool down:
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.