Warm Up:
1 set:
:40 50-ft shuttle runs
:10 rest
:30 alternating shoulder taps
:10 rest
:20 supinated grip hang from bar
1 set:
:40 50-ft shuttle runs
:10 rest
:30 tuck-ups
:10 rest
:20 mixed grip hang from bar
1 set:
:40 50-ft shuttle runs
:10 rest
:30 V-ups
:10 rest
:20 pronated grip hang from bar
Skill Work:
EMOM 7:
1-2 rope climbs
WOD:
5 rounds for time:
:30 L-sit hold
:30 plank hold
:30 chin-over-bar hold
:30 plank hold
Intermediate:
5 rounds for time:
:20 L-sit hold
:30 plank hold
:20 chin-over-bar hold
:30 plank hold
Beginner:
5 rounds for time:
:20 tuck hold
:20 plank hold
:20 banded chin-over-bar hold
:20 plank hold
HOME WOD:
Equipment:
5 rounds for time:
:30 L-sit hold
:30 plank hold
:30 double-DB bent over row hold
:30 plank hold
Bodyweight:
5 rounds for time:
:30 L-sit hold
:30 plank hold
:30 handstand hold
:30 plank hold
Movement scaling options:
Chin over the bar hold: Banded chin-over-the-bar hold, ring row hold.
L-sit: Single leg tuck, tuck hold, hollow hold, time.
Plank hold: Time, band-assisted plank.
Cool down:
1 set:
1:00 lacrosse ball or foam roller abdominal mash/side
:30 samson stretch/side