Warm Up:
1 set:
10 leg swings/leg
10 lateral leg swings/leg
5 air squats
5 sumo stance squats
5 narrow stance squats
5 air squats
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists/direction
5 air squats
5 sumo stance squats
5 narrow stance squats
5 air squats
1 set:
5 inchworms + 1 push-up each
:30 alternating spiderman stretches
:30 air squats
Skill Work:
5 sets:
2 push jerks
– Barbell comes from the floor.
– Build to a heavy double.
WOD:
5 rounds for time:
14 alternating DB single-leg squats (20/35 lb)
7 push jerks (105/155 lb)
– Use a single DB.
Time Cap: 10 Minutes
Intermediate:
5 rounds for time:
14 alternating DB single-leg squats (15/25 lb)
7 push jerks (75/115 lb)
– Use a single DB.
Beginner:
5 rounds for time:
14 alternating DB reverse lunges (10/15 lb)
7 push jerks (35/45 lb)
– Use a single DB.
HOME WOD:
Equipment:
5 rounds for time:
14 alternating DB single-leg squats
10 push jerks
– Use one DB for the single-leg squats.
– Use two DBs for the push jerks.
Bodyweight:
5 rounds for time:
7 left-leg single-leg squats
7 right-leg single-leg squats
7 strict handstand push-ups
7 kipping handstand push-ups
Movement scaling options:
DB single-leg squat: Load, bodyweight single-leg squat to a target, DB reverse lunge, DB box step-ups
Push jerk: Load, DB push jerk (single-arm to accommodate injury)
Limited equipment option:
5 rounds for time:
16 alternating single-leg squats
8 DB push jerks (20/35)
– Use 2 DBs for the jerks.
Cool down:
Accumulate:
1:00 banded shoulder stretch/side