Warm Up:
1 round:
10 jumping jacks
10 alternating spiderman + reaches
10 push-ups to downward dog
20 single-unders
10 alternating Samson lunges
10 reverse lunges
20 double-unders or attempts
10 alternating scorpion stretches
10 air squats
3 rounds:
:45 row
:45 rest
Specific Warm-Up:
1 round:
8 upright rows
8 shoulder presses
8 good mornings
8 behind-the-neck snatch-grip shoulder presses
Quick power snatch review:
3 snatch grip deadlifts
3 snatch pulls
3 snatch high pulls
3 muscle snatches
3 power snatches
WOD:
For time:
160 double-unders
40 overhead squats (65/95 lb)
30/40 cal row
120 double-unders
30 overhead squats (65/95 lb)
22/30 cal row
90 double-unders
20 overhead squats (65/95 lb)
15/20 cal row
Intended Stimulus: 15-23 Minutes
Intermediate:
For time:
120 double-unders
40 overhead squats (55/75 lb)
30/40 cal row
80 double-unders
30 overhead squats
22/30 cal row
50 double-unders
20 overhead squats
15/20 cal row
Beginner:
For time:
100 single-unders
30 overhead squats (35/45 lb)
17/24 cal row
80 single-unders
20 overhead squats
22/30 cal row
60 single-unders
10 overhead squats
15/20 cal row
HOME WOD:
Equipment:
For time:
160 double-unders
40 single-arm DB overhead squats
400-m run
120 double-unders
30 single-arm DB overhead squats
300-m run
90 double-unders
20 single-arm DB overhead squats
200-m run
Bodyweight:
For time:
160 double-unders
40 overhead squats
400-m run
120 double-unders
30 overhead squats
300-m run
90 double-unders
20 overhead squats
200-m run
– Use a PVC or broomstick for the overhead squats.
Movement scaling options:
Double-unders: Reps, single-unders, plate hops
Overhead squats: Load, front squat (overhead limitation), range of motion (squatting limitation)
Row: Distance
Limited equipment option:
Group 1 starts on double-unders then moves on to overhead squats. Group 2 starts on the row.
Cool down:
1 set:
1:00 lat foam roll/side
1:00 calf foam roll/side