Warm Up:
2 sets:
5 small, medium, & large arm circles forward
5 small, medium, & large arm circles backward
:20 shoulder taps
:20 groiners
:20 push-ups
:30 cobra to down-dog stretch
– Use a pair of 2.5 or 5 lb plates for the arm circles
Specific Warm-Up:
Rowing Practice
Handstand Push-up Practice
WOD:
5 rounds for time:
400/500-m row
1:00 handstand push-ups
Time Cap: 15 Minutes
Intermediate:
5 rounds for time:
400/500-m row
1:00 seated DB strict press (20/35 lb)
Beginner:
5 rounds for time:
200/250-m row
1:00 push-ups
Home WOD:
Equipment:
5 rounds for time:
30 single-arm DB swings
30 single-arm DB push press
Bodyweight:
5 rounds for time:
30 ground-to-overheads
30 push-ups
Movement scaling options:
Row: distance, substitutions
HSPU: range of motion, piked push-up, push-up, seated DB press
Scale-up: deficit handstand push-ups.
Non-equipment option:
5 rounds for time:
400-m run
1:00 piked push-ups
Post-Workout Skill Work:
Accumulate:
60 alternating push-up + DB renegade row
– Perform push-ups with hands on the DBs.