Warm Up:
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists
20 air squats
20 high knees
20 butt kickers
:30 jumping jacks
:30 up-downs
:30 burpees
PARTNER WOD:
RX:
3 rounds for time with a partner:
10 rope climbs (15 ft)
20 burpee box jump-overs (20/24 in)
30 overhead squats (75/115 lb
Intended Stimulus: 17-21 Minutes
INTERMEDIATE
3 rounds for time with a partner:
6 rope climbs (15 ft)
20 burpee box jump-overs (20/24 in)
30 overhead squats (55/75 lb)
BEGINNER
3 rounds for time with a partner:
10 pull-to-stands
12 burpee box step-overs (20 in)
20 overhead squats (35/45 lb)
Home Workout:
3 rounds for time with a partner:
10 dumbbell burpee squat cleans (35/50 lb)
20 burpee object-jump overs (knee height)
30 single-arm dumbbell overhead squats (35/50 lb)
– Use two dumbbells for the burpee squat cleans.
– Use one dumbbell for the overhead squats.
Movement scaling options:
Rope climbs: Reps, range of motion, pull-to-stands
Burpee box jump-overs: Height, burpee box step-overs, up-down box step-overs
Overhead squats: Load, overhead lunges, dumbbell overhead lunges
Cool down:
Accumulate:
:30 lat roll/side
1:00 cobra stretch