Warm Up:
1 set:
400-m run
10 alternating spiderman stretches
10 jumping pull-ups
1 set:
10 DB overhead walking lunges (left arm)
5-10 chin-over-bar or chest-to-bar pull-ups
1 set:
10 DB overhead walking lunges (left arm)
1-3 bar muscle-ups
Workout Prep:
2 sets:
5 sumo-deadlift high-pulls
4 handstand push-ups
3 bar muscle-ups
10 DB overhead walking lunge steps
WOD:
For time:
400-m run
50 sumo deadlift high pulls (55/75 lb)
50 handstand push-ups
400-m run
20 bar muscle-ups
200-ft DB overhead walking lunge (35/50 lb)
– Use one DB.
Intended Stimulus: 12-20 Minutes
Intermediate:
For time:
400-m run
50 sumo deadlift high pulls (55/75 lb)
30 handstand push-ups
400-m run
20 chest-to-bar pull-ups
200-ft DB overhead walking lunge (35/50 lb)
– Use one DB.
Beginner:
For time:
400-m run
30 sumo deadlift high pulls (35/45 lb)
30 pike push-ups
400-m run
20 jumping chest-to-bar pull-ups
200-ft DB overhead walking lunge (15/20 lb)
– Use one DB.
HOME WOD:
Equipment:
For time:
400-m run
50 DB sumo deadlift high pulls
50 handstand push-ups
400-m run
20 double-DB clean and jerks
200-ft single-DB overhead walking lunge
Bodyweight:
For time:
400-m run
50 up-downs
50 handstand push-ups
400-m run
20 weighted thrusters
200-ft single-arm overhead weighted lunge
Movement scaling options:
Run: Distance, bike, row, SkiErg
Sumo deadlift high pull: Load, reps, DB or KB sumo deadlift high pull
Handstand pushups: Reps, pike push-ups, seated DB shoulder press
Bar muscle-ups: Reps, jumping bar muscle-up, chest-to-bar pull-up, chin-over-bar pull-up, jumping pull-ups
Overhead lunge: Load, distance, walking lunge, box step-up
Partner option:
For time with a partner:
400-m run
60 sumo deadlift high pulls (65/95 lb)
60 handstand push-ups
400-m run
30 bar muscle-ups
200-ft DB synchro overhead walking lunge (35/50 lb)
– Each athlete uses one DB.
Cool down:
2 sets:
:30 scorpion stretch/side
1:00 standing pike stretch