Warm Up:
1 set:
:20 active hang
5 kip swings
5 kips (high amplitude)
5 kipping leg raises
5 med-ball squats
1 set:
3 kip swings + 3 knees-to-chests
2 x 2 knees-to-chests + 1 toes-to-bar
3-5 toes-to-bars
5 wall-ball shots
Skill Work:
5 sets of the following complex:
10 medicine-ball cleans
10 medicine-ball push presses
50-ft overhead medicine-ball walk
Complete each complex unbroken
WOD:
For time:
30-20-10
GHD sit-ups
Toes-to-bars
Wall-ball shots (14/20 lb) (9/10 ft)
Time Cap: 14 Minutes
Intermediate:
For time:
30-20-10
GHD sit-ups
Knees-to-armpits
Wall-ball shots (10/14 lb) (9/10 ft)
Beginner:
For time:
30-20-10
Sit-ups
Hanging knee raises
Wall-ball shots (6/10 lb) (9/10 ft)
Movement scaling options:
GHD sit-ups: Partial ROM, med-ball weighted sit-ups, feet-anchored sit-ups
Toes-to-bars: Reps, knees-to-chests, kipping leg raises, strict leg raises, lying leg raise, V-ups
Wall-ball-shots: Load, med-ball push presses to target, med-ball squats
Alternate Workout:
Limited Equipment
For time:
30-20-10
Weighted med-ball sit-ups (14/20 lb)
Lying leg raises
Wall-ball shots (14/20 lb) (9/10 ft)
Cool down:
3 sets:
:30 scorpion stretch hold/side
:30 press-up stretch