Warm Up:
2 sets:
:30 single-unders
:30 plank shoulder taps
10 ring rows
10 air squats
– Hold the bottom of each air squat for :02.
Specific Warm-Up :
1 set:
8 double-dumbbell front squats
20 double-unders
3 strict pull-ups
25-ft handstand walk
WOD:
AMRAP 20:
15 double-DB front squats (35/50 lb)
50 double-unders
12 strict pull-ups
50-ft handstand walk
– 5 ft of handstand walking = 1 rep
Intermediate:
AMRAP 20:
15 double-DB front squats (20/35 lb)
30 double-unders
8 banded strict pull-ups
30 handstand shoulder taps
– 2 shoulder taps = 1 rep.
Beginner:
AMRAP 20:
10 double-DB front squats (10/15 lb)
30 single-unders
8 ring rows
30 pike shoulder taps
– 2 shoulder taps = 1 rep.
Home Workout:
AMRAP 20:
15 double-dumbbell front squats (35/50 lb)
50 double-unders
12 double-dumbbell bent-over rows
50-ft handstand walk
– 5 ft of handstand walking = 1 rep.
Movement scaling options:
Front squat: Load, dumbbell goblet squat
Double under: Reps, power singles, single-unders
Strict pull-ups: Reps, banded strict pull-ups, foot-assisted strict pull-ups, ring rows
Handstand walk: Distance, handstand shoulder taps, pike shoulder taps, plank shoulder taps
Cool down:
Accumulate:
1:00 saddle stretch
1:00 child’s pose stretch