Warm Up:
AMRAP 5:
:30 bike, row, ski
5 push-up to down dog
10 air squats
15 double knee tucks in a plank
Skill Work:
4 sets:
5 shoulder presses
PARTNER WOD:
AMRAP 15 with a partner:
10 shoulder-to-overheads (105/155 lb)
15 synchronized bar-facing burpees
Intermediate:
AMRAP 15 with a partner:
10 shoulder-to-overheads (75/115 lb)
15 synchronized bar-facing burpees
Beginner:
AMRAP 15 with a partner:
10 shoulder-to-overheads (55/75 lb)
10 synchronized bar-facing burpees
HOME WOD:
Equipment:
AMRAP 15 with a partner:
20 DB shoulder-to-overheads
15 synchronized DB-facing burpees
– Use two DBs.
Bodyweight:
AMRAP 15 with a partner:
20 handstand push-ups
15 synchronized line-facing burpees
Movement scaling options:
Shoulder to overhead: Load, DB shoulder-to-overhead, DB floor press
Synchro bar facing burpees: Reps, up-downs
Chipper alternative:
For time with a partner:
75 shoulder-to-overhead (105/155 lb)
150 bar-facing burpees
Cool down:
1 set:
400-m walk
:45 scorpion stretch/side