Warm Up:
1 set:
10 alternating shoo the turtles
10 calf raises
20 single-unders
1 set:
20 plank shoulder taps
20 mountain climbers
20 single-single-double
1 set:
5 inchworm + push-ups
10 double-unders
1 set:
10 push-ups
10 double-unders
Specific Warm-Up:
3 sets:
:20 jump rope
2 power cleans
– Rest :30-1:00 between sets.
BENCHMARK WOD: HAVANA
AMRAP 25:
150 double-unders
50 push-ups
15 power cleans (125/185 lb)
Hero workout Havana in honor of Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, who died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011.
Intermediate:
AMRAP 25:
100 double-unders
30 push-ups
15 power cleans (95/135 lb)
Beginner:
3-5 rounds for time:
75 single-unders
15 hand-elevated push-ups
10 power cleans (35/45 lb)
Home Workout:
AMRAP 25:
150 double-unders
50 push-ups
30 dumbbell power cleans (35/50 lb)
Movement scaling options:
Double unders: Reps, single-unders, lateral hops over a chalk line
Push ups: Reps, push-ups from the knees, push-ups with hands on a 30-inch box
Power clean: Load, hang power clean, dumbbell power clean, hang dumbbell power clean
Cool down:
1:00 doorway pec stretch/side