Warm Up:
On a 5 Minute Clock:
5 Scap Pull-ups
5 KB Swings (light weight)
5 Kip Swings
5 KB Strict Press / Arm (light weight)
5 Wall Squats
Specific Warm-Up:
8 Minutes of Butterfly Pull-Up Progression
BENCHMARK WOD: Half Chelsea
EMOM 15:
10 Pull-ups
15 Push-ups
20 Air Squats
If you fall behind the clock, continue as an AMRAP for up to 15 minutes.
Intermediate:
EMOM 15:
7 Pull-ups
11 Push-ups
16 Air Squats
If you fall behind the clock, continue as an AMRAP for up to 15 minutes.
Beginner:
EMOM 15:
7 Ring Rows
7 Push-ups
12 Air Squats
If you fall behind the clock, continue as an AMRAP for up to 15 minutes.
Movement scaling options:
Pull-Ups: Reps, Kip Swings, Jumping Pull-ups, Ring Rows
Push-Ups: Reps, Knee Push-ups, Box Assisted.
Air Squats: Reps, Alternating Lunges
Alternate Workout:
EMOM 15:
10 KB Swings (53/35#)
15 Push-ups
20 Air Squats
If you fall behind the clock, continue as an AMRAP for up to 15 minutes
Skill Work:
5 Sets:
10 DB Bent Over Rows
10 DB Strict Presses
15 GHD Hip Extensions
Stretching:
3 Sets:
30 Seconds Alternating Standing Figure 4 Stretch
30 Seconds Standing Hamstring Stretch / Side