Warm Up:
1 set:
:30 bike
10 alternating Samson stretches
1 set:
:30 bike
10 push-ups to down dog
1 set:
:30 bike
10 walking lunges
1 set:
:30 bike
10 DB overhead walking lunges
Skill Work:
EMOM 6:
1-5 bar muscle-ups
WOD:
AMRAP 15:
10 pull-ups
25-ft DB overhead walking lunge (35/50 lb)
15/20-cal bike
25-ft DB overhead walking lunge
– Use one DB.
Intended Stimulus: 5-6+ rounds
Intermediate:
AMRAP 15:
5 pull-ups
25-ft DB overhead walking lunge (20/35 lb)
10/15-cal bike
25-ft DB overhead walking lunge
– Use one DB.
Beginner:
AMRAP 15:
5 jumping pull-ups
25-ft DB overhead walking lunge (10/15 lb)
7/10-cal bike
25-ft DB overhead walking lunge
– Use one DB.
HOME WOD:
Equipment:
AMRAP 15:
10 DB bent-over rows
25-ft DB overhead walking lunges
100 double-unders
25-ft DB overhead walking lunges
– Use one dumbbell.
Bodyweight:
AMRAP 15:
15 push-ups
25-ft weighted overhead walking lunge
400-m run
25-ft weighted overhead walking lunge
– Use one dumbbell.
Movement scaling options:
Pull-Ups: Reps, jumping pull-ups, ring rows
Overhead Lunges: Load, PVC overhead lunge, DB step-up
Bike: Calories, row, ski
Limited equipment:
AMRAP 15:
10 pull-ups
25-ft DB overhead walking lunge (35/50 lb)
200-m run
25-ft DB overhead walking lunge
– Use one DB.
Cool down :
3 sets:
10 ATY raises
:30 doorway pec-stretch/side