Warm Up:
1 set:
100-m run
10 plate floor presses
10 plate step-ups
1 set:
100-m run
10 plate deadlifts
10 plate jumps
1 set:
100-m run
10 plate overhead presses
10 box step-ups
Skill Work:
EMOM 8:
4 box step-overs
4 box jump
4 box jump-overs
WOD:
For time:
5 rounds:
15 DB box-overs (35/50 lb) (20/24 in)
200 m run
– Use two DBs for the box-overs.
Intended Stimulus: 10-15 Minutes
Intermediate:
For time:
5 rounds:
15 DB box-overs (20/35 lb) (20/24 in)
200 m run
– Use two DBs for the box-overs.
Beginner:
For time:
5 rounds:
10 DB box-overs (15/20 lb) (12/20 in)
200 m run
– Use two DBs for the box-overs.
HOME WOD:
Equipment:
5 rounds for time:
15 DB step-ups (hip height)
200 m run
– Use two DBs.
Bodyweight:
5 rounds for time:
15 weighted step-ups
200 m run
Movement scaling options:
Run: Substitutions
DB box-overs: Load, height, reps, reverse lunges
Partner option:
For time and reps:
5 rounds with a partner:
Partner 1: 200-m run.
Partner 2: max DB box-overs until partner 1 returns (35/50 lb) (20/24 in)
– Use two DBs for the box-overs.
– Score is time and total box-over reps.
Cool down :
1 set:
1:00 couch stretch/side
1:00 glute lacrosse ball mash/side