Warm Up:
2 sets:
:20 jump rope
:20 burpees-to-target (6 in)
– Rest :30
Build Up:
2-3 sets:
5 push presses (building)
– Rest 1:00 between sets.
WOD:
For load:
Push press
5-5-3-3-3-1-1-1-1-1
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
5 x 1:00 rounds for reps:
12 hand-release push-ups
Max-rep DB push presses
– Rest 3:00 between rounds.
Bodyweight:
5 x 1:00 rounds for reps:
12 hand-release push-ups
Handstand push-ups
– Rest 3:00 between rounds.
Movement scaling options:
Push press: Load, DB options, shoulder press, bench press
Post-Workout Skill Work:
3 x AMRAP 1:30:
50 double-unders
Max-rep burpees-to-target
– Rest 1:00 between sets.