Warm Up:
On a 6:00 clock:
10 PVC pass-throughs
5 med-ball ground-to-overheads
5 med-ball thrusters (reach for the lockout)
5 false-grip ring rows
5 low-ring muscle-up transitions
Specific Warm-Up:
1-2 sets:
5 pulls on the rower
5 toes-to-bars (or scaled variation)
3 cleans (singles)
1-5 muscle-ups (or scaled variation)
WOD:
AMRAP 14:
60-calorie row
50 toes-to-bars
40 wall-ball shots (14/20 lb)(9/10 ft)
30 cleans (95/135 lb)
20 ring muscle-ups
Intermediate:
AMRAP 14:
60-calorie row
50 hanging knee raises
40 wall-ball shots (10/14 lb) (9/10 ft)
30 cleans (65/95 lb)
20 chin-over-bar pull-ups
Beginner:
AMRAP 14:
60 strokes on the rower
50 sit-ups
40 wall-ball shots (6/10 lb) (9/10 ft)
30 cleans (35/45 lb)
20 push-ups
Home Workout:
AMRAP 14:
60 alternating single-leg squats
50 sit-ups
40 single-dumbbell thrusters (20/35 lb)
30 dumbbell power cleans (35/50 lb)
20 dumbbell squats
10 wall walks
– Use one dumbbell for the thrusters.
– Use two dumbbells for the cleans and squats.
Movement scaling options:
Cal row: 60 strokes on the rower
Toes to bar: Hanging knee raises, sit-ups
Wall balls: Reduce the load while maintaining the target heights.
Cleans: Reduce the load, substitute dumbbell options as needed for injured athletes
Muscle ups: Chin-over-bar pull-ups, push-ups, substitute ring rows for injured athletes
Cool down:
2 sets:
:30 couch stretch/side
:30 doorway pec stretch/side