Warm Up:
On a 6:00 Clock:
Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, they must perform 2x that many reps of a penalty movement.
Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.
Teams who complete the most 100m intervals win.
Pre-Workout:
2 handstand push-ups or scaling option
4 single-leg squats or scaling option
10 pull-ups or scaling options
BENCHMARK WOD: MARY
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
Intermediate:
AMRAP 20:
5 strict presses (65/95 lb)
10 alternating single-leg squats to a target
10 pull-ups
Beginner:
AMRAP 20:
5 push-ups
10 alternating lunges
10 jumping pull-ups
HOME WOD:
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 v-ups
Movement scaling options:
Handstand push-up: Reduce reps, pike push-ups on a box, pike push-ups, seated DB strict press
Single-leg squats: Reduce reps, single-leg squat on a box, single-leg squat to a box or band, foot elevated reverse lunges, lunges
Pull-ups: Reduce reps, banded pull-ups kip swings, jumping pull-ups, ring rows
Challenge: Strict handstand push-ups and/or chest-to-bar pull-ups
Partner Option:
AMRAP 20 with a partner:
10 handstand push-ups
20 alternating single-leg squats
20 pull-ups
– Split reps as needed with a partner.
Post-Workout Skill Work:
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side