Warm Up:
1 set:
:20 jumping jacks
5 inchworms
10 Samson stretch lunges
10 scap-only ring rows
1 set:
:20 jumping jacks
5 inchworms
10 alternating Cossack squats
10 ring rows
– Walk the feet forward to increase the difficulty of the row.
Specific Warm-Up:
1 round:
:10 ring rows (body parallel to the ground)
:10 rest
:10 hand-release push-ups
:10 rest
:10 air squats
WOD:
10 sets for reps:
:20 ring rows (body parallel to the ground)
:10 rest
:20 hand-release push-ups
:10 rest
:20 air squats
:10 rest
Intermediate:
10 sets for reps:
:20 ring rows
:10 rest
:20 hand-release push-ups
:10 rest
:20 air squats
:10 rest
Beginner:
10 sets for reps:
:20 ring rows
:10 rest
:20 push-ups from knees
:10 rest
:20 air squats
:10 rest
Home Workout:
10 sets for reps:
:20 bent-over rows (20/35 lb)
:10 rest
:20 hand-release push-ups
:10 rest
:20 air squats
:10 rest
Movement scaling options:
Ring rows to parallel: Feet in front of the rings, feet beneath the rings
Hand release push up: Reps, hand-elevated push-ups, foam roller push-ups
Air squat: Reps, range of motion, reverse lunge to accommodate injury
Post-Workout Skill Work:
On a 5:00 clock:
Handstand walk for total distance.