Warm Up:
3 sets:
:40 lateral hops over the DB
:10 rest
:30 alternating shoulder taps
:10 rest
:20 hollow rocks
:10 rest
Skill Work:
EMOM 5:
1-3 low-ring muscle-ups
WOD:
10 rounds for time:
9 toes-to-bars
3 wall walks
Time Cap: 16 Min
Intermediate:
10 rounds for time:
9 knees-to-armpits
3 wall walks
Beginner:
7 rounds for time:
9 hanging knee raises
3 inch worms + 3 push-ups
– Perform 1 inch worm + 3 push-ups per rep.
HOME WOD:
10 rounds for time:
9 lying leg raises
3 wall walks
Movement scaling options:
Toes to bars: Knees-to-armpits, knee raises, v-ups, sit-ups.
Wall walks: Knees-to-armpits, knee raises, v-ups, sit-ups.
Limited equipment option:
EMOM 10:
Even: :45 toes-to-bars
Odd: :45 wall walks
– Perform max repetitions at each minute.
Cool down / Post-Workout Skill Work:
1 set:
:45 lacrosse ball in lat/side
1:00 cobra stretch