Warm Up:
AMRAP 5:00
Partner A: 6 jumps around partner
Partner B: 6 jumps around partner
Partner A: 6 jump over and crawls under partner
Partner B: 6 jump over and crawls under partner
Specific Warm-Up:
1 set:
:30 plank hold
5 single-arm kettlebell shoulder presses/arm
5 jump and lands/arm (with a single arm at the shoulder)
10 kettlebell sumo deadlifts
1 set:
:30 hand release push-up (from the knees)
5 single-arm kettlebell push presses/arm
5 jump, punch and land with arm extended overhead/arm
10 kettlebell sumo deadlift high pulls
1 set:
:30 hand release push-up
5 single-arm kettlebell push jerks/arm
5 kettlebell sumo deadlift high pulls
WOD:
10 rounds for time:
10 hand-release push-ups
5 single-arm KB push jerks, right (35/53 lb)
5 single-arm KB push jerks, left
10 KB sumo deadlift high pulls (35/53 lb)
Intended Stimulus: 15:00-20:00 Minutes
Intermediate:
10 rounds for time:
7 hand-release push-ups
5 single-arm KB push jerks, right (26/44 lb)
5 single-arm KB push jerks, left
10 KB sumo deadlift high pulls (26/44 lb)
Beginner:
6 rounds for time:
10 hand-elevated push-ups
5 single-arm KB push jerks, right (18/26 lb)
5 single-arm KB push jerks, left
10 KB sumo deadlift high pulls (18/26 lb)
Home Workout:
10 rounds for time:
10 hand-release push-ups
5 single-arm dumbbell push jerks, right (35/50 lb)
5 single-arm kettlebell push jerks, left
5 single-arm dumbbell sumo deadlift high pulls, right (35/50 lb)
5 single-arm dumbbell sumo deadlift high pulls, left
Movement scaling options:
Hand-release push-ups: Reps, push-ups from the knees, hand elevated push-ups
Single-arm KB push jerks: Load, reps
KB sumo deadlift high pulls: Load, reps, kettlebell swings
Post-Workout Skill Work:
3 sets:
15 banded bent over rows
15 banded pull-aparts