Warm Up:
1 set:
1:00 row
10 burpees
10 hang muscle cleans
10 good mornings
10 shoulder presses
1 set:
1:00 row
10 burpees
10 hang muscle cleans
10 good mornings
10 push presses
Specific Warm-Up:
1 set:
10 empty bar push presses (no hold overhead)
5 push presses (workout weight)
WOD:
5 rounds for time:
10 push presses (65/95 lb)
12 lateral burpees over the bar
20/25-calorie row
Intended Stimulus: 11-16 Minutes
Intermediate:
5 rounds for time:
10 push presses (55/75 lb)
12 lateral burpees over the bar
15/20-calorie row
Beginner:
5 rounds for time:
10 push presses (55/75 lb)
12 lateral burpees over the bar
15/20-calorie row
Home Workout:
5 rounds for time:
10 single-arm dumbbell push presses (35/50 lb)
12 lateral burpees over the dumbbell
400-meter run
– Use one dumbbell.
Movement scaling options:
Push press: Load, shoulder presses
Lateral burpees over the bar: Reps, bar step-overs
Cal row: Reduced calories, substitutions
Post-Workout Skill Work:
Accumulate:
75 hollow rocks