Warm Up:
On an 8:00 clock:
Partner 1 | 100-meter run + 50-ft bear crawl
Partner 2 | Samson lunges, box step-ups, box-elevated push-ups, hollow rocks
– One partner runs and bear crawls while the other moves for as many reps of one movement until they’re done; then, partners switch. Complete a different movement each turn.
Specific Warm-Up:
Box Jump and Sit-Up Prep
WOD:
25-20-15-10-5 reps for time of:
Box jumps (20/24 in)
Sit-ups
Ring dips
Intended Stimulus: 10-15 Minutes
Intermediate:
25-20-15-10-5 reps for time of:
Box jumps (20/24 in)
Sit-ups
15-12-9-6-3
Jumping ring dips
Beginner:
20-15-10-5 reps for time of:
Box jumps or step-ups (12/20 in)
Sit-ups
12-9-6-3
Foot-assisted ring dips
Home Workout:
25-20-15-10-5 reps for time of:
Object jump-overs (20/24 in)
Sit-ups
Hand-release push-ups
Movement scaling options:
Box jumps: Box height, reps, step-ups
Sit-up: Reps, plank shoulder taps
Ring dips: Reps, jumping ring dips, foot-assisted ring dips
Post-Workout Skill Work:
Accumulate:
3:00 Superman hold
– Perform on the floor or a GHD.