Warm Up:
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 hollow rocks
:20 up-downs
:20 jumping squats
Specific Warm-Up:
1 round:
1 rope climb
3 devils presses
– Use workout variations.
WOD:
5 rounds for time:
2 rope climbs (15 ft)
10 devils presses (20/35 lb)
2 rope climbs
– Rest 2:00 between rounds.
– Use two DBs.
Intermediate:
5 rounds for time:
1 rope climb (15 ft)
10 devils presses (15/20 lb)
1 rope climb
– Rest 2:00 between rounds.
– Use two DBs.
Beginner:
5 rounds for time:
3 pull-to-stands
6 push-ups
6 KB swings (18/26 lb)
3 pull-to-stands
– Rest 2:00 between rounds.
– Use one KB.
Home Workout:
5 rounds for time:
10 V-ups
10 devils presses (20/35 lb)
10 V-ups
– Rest 2:00 between rounds.
– Use two dumbbells.
Movement scaling options:
Rope climb: Reps, height, pull-to-stands
Devils press: Load, push-ups + kettlebell swing
Cool down:
1 set:
1:00 double-forearm stretch
1:00 seated hamstring stretch