Warm Up:
1 set:
:10 arm circles forward
:10 arm circles backwards
:10 toe touches
:20 jumping jacks
:20 mountain climbers
:20 skier jacks
:30 shoulder taps
:30 groiners
:30 up-downs
– Rest as little as possible between movements
2 sets:
:15 scorpion stretch/side
10 samson stretch lunge steps
:30 plank hold
10 alternating box step overs
Specific Warm-Up:
1 set:
5 tempo push-ups
8 push-ups
10 push-ups (sprint)
WOD:
For time:
50-40-30-20-10:
Push-ups
25-20-15-10-5:
Box jump overs (20/24 in)
Time Cap: 16 Minutes
Intermediate:
For time:
35-30-20-10-10:
Push-ups
25-20-15-10-5:
Box jump overs (20/24 in)
Beginner:
For time:
25-20-15-10-5:
Push-ups from knees
25-20-15-10-5:
Box step overs (12/20 in)
HOME WOD:
For time:
50-40-30-20-10:
Push-ups
25-20-15-10-5:
Jumps to, or over, an object
Movement scaling options:
Push-ups: Knee push-ups, elevated push-ups, reps
Box jump overs: box height, step-overs
Alternate Workout:
Partner option:
For time:
100-80-60-40-20:
Push-ups
50-40-30-20-10:
Box jump-overs (20/24 in)
Post-Workout Skill Work:
5 sets for height:
3 box jumps
– Rest as needed between sets.