Warm Up:
On a 6:00 clock:
20 plank shoulder taps
10 hollow rocks
5 push-ups
10 supermen
1-5 chin-ups
WOD:
EMOM 24:
1: Strict knees-to-elbows
2: Handstand walk
3: Legless rope climbs (starting seated on the floor)
4: Rest
– Score is total reps.
Intermediate:
EMOM 24:
1: Strict knees-to-chest
2: Handstand walk around box
3: Legless rope climbs (starting seated on the floor)
4: Rest
Beginner:
EMOM 24:
1: Strict knees-above-hips
2: Plank shoulder taps
3: Pull-to-stand rope climbs (starting supine on the floor)
4: Rest
Home Workout:
EMOM 24:
1: laying knees-to-elbows
2: handstand walk
3: DB renegade rows
4: rest
– Score is total reps.
Movement scaling options:
Strict knees to elbows: Knees-to-chest, knees-to-elbows on rings
Handstand walk: Handstand walk around box, handstand shoulder taps, plank shoulder taps
Legless rope climb: Rope climb height, seated rope L pull-ups, pull-to-stands
Cool down:
Accumulate:
:30 wrist stretch (flexion)/side
:30 wrist stretch (extension)/side