Warm Up:
1 set:
:30 mountain climbers
5 inchworms + 1 push-up/rep
5 KB windmills/arm
1 set:
:30 up-downs
10 single-arm KB swings, right arm
10 single-arm KB swings, left arm
1 set:
:30 burpees
10 single arm KB presses, right arm
10 single arm KB presses, left arm
Skill Work:
Accumulate:
30 KB Turkish get-ups
PARTNER WOD:
AMRAP 20 with a partner:
50 calorie bike
100 KB swings (53/70 lb)
20 wall walks
– Split work as needed; 1 partner works at a time.
Intended Stimulus: 2-3 Rounds
Intermediate:
AMRAP 20 with a partner:
40 calorie bike
80 KB swings (35/53 lb)
14 wall walks
– Split work as needed; 1 partner works at a time.
Beginner:
AMRAP 20 with a partner:
30 calorie bike
60 KB swings (18/26 lb)
10 inch worms + push up from knees
– Split work as needed, 1 partner works at a time.
HOME WOD:
Equipment:
AMRAP 20 with a partner:
600-m run
100 DB swings
20 wall walks
– Split work as needed, 1 partner works at a time.
Bodyweight:
AMRAP 20 with a partner:
600-m run
100 air squats
20 wall walks
– Split work as needed, 1 partner works at a time.
Movement scaling options:
Wall walk: Range of motion, reps, feet on a box
KB swing: Range of motion, load, single-arm
Individual option:
AMRAP 10:
25 calorie bike
50 KB swings (53/70 lb)
10 wall walks
Cool down:
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm