Monday October 17, 2022

“The most difficult thing is the decision to act; the rest is merely tenacity.” – Amelia Earhart

Warm Up: 
1 set:
200-ft DB farmers carry
20 BW step-overs
20 hollow rocks
150-ft DB front rack carry
15 BW step-overs
15 hollow rocks
100-ft DB overhead carry
10 BW step-overs
10 hollow rocks

Skill Work: 
EMOM 12:
Min. 1 | :20 ring dip hold (top)
Min. 2 | :20 ring dip hold (bottom)
Min. 3 | 5 low ring transitions

WOD:
For time:
21-15-9:
Front squats (125/185 lb)
DB box step-overs (25/35 lb) (20 in)

Time Cap: 10 Minutes

Intermediate: 
For time:
21-15-9:
Front squats (95/135 lb)
DB box step-overs (15/25 lb) (20 in)

Beginner:
For time:
15-12-9:
Front squats (55/75 lb)
Box step-ups (20 in)

HOME WOD: 
Equipment: 
For time:
21-15-9:
DB front squats
DB object step-overs
– Step-overs should be across an object that is approximately knee height.

Bodyweight: 
For time:
21-15-9:
Weighted front squats
Weighted object step-overs
– Step-overs should be across an object that is approximately knee height.

Movement scaling options: 
Front squat: Load, DB front squat, back squat, DB/KB goblet squat
DB box step-overs: Load, height, box step-overs (no weight), alternating lunges

Partner option:
For time with a partner:
42-30-18:
Front squats (125/185 lb)
DB box step-overs (25/35 lb) (20 in)

Cool down: 
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg