Warm Up:
On a 7:00 clock:
20 jumping jacks
10 plank up-downs
20 mountain climbers
5 hand-release push-ups
10 single-DB RDLs
Specific Warm-Up:
1 set:
5 hand-release push-ups
10 alternating hang DB power cleans
5 hand-release push-ups
100-m row (sprint)
WOD:
2 rounds for time:
10 hand-release push-ups
20 alternating hang DB power cleans (35/50 lb)
10 hand-release push-ups
800/1,000-m row
– Use a single DB.
Intended Stimulus: 11-16 Minutes
Intermediate:
2 rounds for time:
10 hand-release push-ups
20 alternating hang DB power cleans (20/35 lb)
10 hand-release push-ups
800/1,000-m row
– Use a single DB.
Beginner:
2 rounds for time:
7 hand-release push-ups from the knees
14 alternating hang DB power cleans (10/15 lb)
7 hand-release push-ups from the knees
400/500-m row
– Use a single DB.
HOME WOD:
Equipment:
2 rounds for time:
10 hand-release push-ups
20 alternating hang DB power cleans
10 hand-release push-ups
1,000-m run
– Use one DB.
Bodyweight:
2 rounds for time:
10 hand-release push-ups
20 jumps to, or over, an object (knee height)
10 hand-release push-ups
1,000-m run
– Use one DB.
Movement scaling options:
Hand release push-up: Hand-release knee push-ups
Alternating hang DB power clean: Load, single-arm variation
Row: Distance, substitutions
Post-Workout Skill Work:
3 sets:
:30 hollow rocks
10 strict toes-to-bars