Warm Up:
PVC Switch Warm-Up Game
Specific Warm-Up:
3-4 sets:
4 push presses (increase weight each time)
WOD:
AMRAP 8:
400/500-m C2 bike
8 push presses (105/155 lb)
Intermediate:
AMRAP 8:
400/500-m C2 bike
8 push presses (75/115 lb)
Beginner:
AMRAP 8 min:
200/250-m C2 bike
8 push presses (35/45 lb)
HOME WOD:
Equipment:
AMRAP 8 min:
200-m run
:30 max-rep DB push presses
Bodyweight:
AMRAP 8 min:
200-m run
:30 max-rep handstand push-ups
Movement scaling options:
C2 bike: 1:00 max distance
Push press: Reduce loading
Bike substitutions:
600/750-m air bike
200-m run
200/250-m row
60 single-under-speed steps
Post-Workout Skill Work:
On a 10:00 clock for load:
Build to a heavy 2 rep push press