Warm Up:
PVC Switch Game
Specific Warm-Up:
2 sets:
10 shoulder taps
5 inch worms + push-up
:30 hand-release push-ups (scale as needed)
2 sets:
10 barbell front rack stretch (behind the neck)
5 barbell front rack stretch (from the front)
5-10 front squats (rest athletes every 3 reps)
1 set:
5-7 hang power cleans
5 power cleans
PARTNER WOD:
For time with a partner:
150 hand-release push-ups
120 front squats (105/155 lb)
Intended Stimulus: 11-16 Minutes
Intermediate:
For time with a partner:
100 hand-release push-ups
100 front squats (75/115 lb)
Beginner:
For time with a partner:
80 hand-release knee push-ups
80 front squats (35/45 lb)
HOME WOD:
Equipment:
For time with a partner:
150 hand-release push-ups
120 DB front squats
Bodyweight:
For time with a partner:
150 hand-release push-ups
150 weighted front squats
Movement scaling options:
Hand release push-ups: Push-ups, box elevated push-ups
Front squats: Reduce the loading
Individual option:
For time:
75 hand-release push-ups
60 front squats (105/155 lb)
Post-Workout Skill Work:
3 sets:
20 weighted GHD hip extensions
10 banded side-steps (left)
10 banded side-steps (right)