Warm Up:
2 sets:
:20 Samson stretch/leg
10 hollow rocks
10 alternating reverse lunges
10 PVC pass-throughs
:10 ring support hold
10 push-ups to down dog
RING DIP | 3:00
1 round:
5 foot-assisted ring dips
Rest :30
3-5 strict ring dips
Skill Work:
3 sets:
6 overhead squats
3-5 ring dips
– Take the barbell from the ground.
WOD: HORSE SHOE
AMRAP 10:
6 overhead squats (105/155 lb)
9 strict ring dips
Intended Stimulus: 7-10 Rounds
Intermediate:
AMRAP 10:
6 overhead squats (75/115 lb)
9 strict toe-assisted ring dips
Beginner:
AMRAP 10:
6 overhead squats (35/45 lb)
9 jumping ring dips
Home Workout:
AMRAP 10:
6 single-arm dumbbell overhead squats (35/50 lb)
9 hand-release push-ups
– Alternate arms every round.
Movement scaling options:
Overhead squat: Load, overhead barbell lunge, single-dumbbell overhead lunge, front or back squat
Strict ring dip: Reps, foot-assisted ring dips, jumping ring dips, band-assisted ring dips
Cool down / Post-Workout Skill Work:
1 set:
1:00 banded shoulder stretch/arm