Warm Up:
1 round:
4 incline push-ups on a box
6 reverse lunges
8 scap shrugs on pull-up bar
1 round:
4 incline or regular push-ups
6 box step-ups
8 kip swings
Mini Round:
1 round:
4 chest-to-bar pull-ups
4 push-ups
4 box step-ups (20/24 in)
PARTNER WOD:
With a partner:
Every :90 for 30:00:
10 chest-to-bar pull-ups
10 push-ups
10 box step-ups (20/24 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round cumulates time in a handstand or plank.
Intermediate:
With a partner:
Every :90 for 30:00:
6 pull-ups
8 push-ups
10 box step-ups (20/24 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time in a plank.
Beginner:
With a partner:
Every :90 for 30:00:
5 ring rows
5 elevated push-ups
5 box step-ups (12/20 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time in an elevated plank.
HOME WOD:
Equipment:
With a partner:
Every :90 for 30:00:
10 double-DB bent over rows
10 push-ups
10 step-ups (hip height)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round cumulates time in a handstand or plank.
Bodyweight:
With a partner:
Every :90 for 30:00:
10 V-ups
10 push-ups
10 step-ups (hip height)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round cumulates time in a handstand or plank.
Movement scaling options:
Chest-to-bar pull-ups: Reps, kipping pull-ups, ring rows
Push-up: Reps, box elevated push-ups
Box step-ups: Height
Individual option:
12 rounds for time:
10 chest-to-bar pull-ups
10 push-ups
10 box step-ups (20/24 in)
:30 accumulated handstand hold or plank
Cool down:
2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side