Warm Up:
AMRAP 6:
10 alternating Spiderman stretch
100-m run
10 push-ups
100-m weighted run
5 ring rows
BENCHMARK WOD: DEL
For time:
25 burpees
400-m weighted run (14/20 lb)
25 weighted pull-ups (14/20 lb)
400-m weighted run
25 handstand push-ups
400-m weighted run
25 chest-to-bar pull-ups
400-m weighted run
25 burpees
Time Cap: 25 Minutes
Intermediate:
For time:
25 burpees
400-m weighted run (10/14 lb)
25 strict pull-ups
400-m weighted run
15 handstand push-ups
400-m weighted run
25 chin-over-bar pull-ups
400-m weighted run
25 burpees
Beginner:
For time:
25 burpees
400-m run
25 ring rows
200-m run
15 push-ups
400-m run
25 jumping pull-ups
200-m run
25 burpees
Movement scaling options:
Burpees: Reps, up-downs
Weighted run: Distance, load, bike
Weighted pull-ups: Load, banded pull-ups, ring rows
HSPU: DB push presses, push-ups
Chest to bar pull-ups: Chin-over-bar pull-ups, jumping pull-ups
Partner option:
For time and reps:
2:00 burpees
400-m weighted run (14/20 lb)
2:00 weighted pull-ups (14/20 lb)
400-m weighted run
2:00 handstand push-ups
400-m weighted run
2:00 chest-to-bar pull-ups
400-m weighted run
2:00 burpees
Cool down:
1 set:
1:00 calf mash/leg
1:00 banded shoulder stretch/arm