Specific Warm-Up:
1 set:
5 ring rows, easy foot placement
5 ring dips, variation for the workout
5 box jumps, low height
3 ring rows, feet elevated slightly or feet positioned to a more challenging position
3 ring dips, variation for the workout
3 box jumps, medium height or workout height
3 ring rows, with foot position placed at the position anticipated for the workout
3 ring dips, variation for the workout
3 box jumps, workout height
SUNDAY PARTNER WOD:
AMRAP 20 with a partner:
10 feet-elevated ring rows
10 ring dips
10 box jumps (20/24 in)
– Partners alternate full rounds.
Intermediate:
AMRAP 20 with a partner:
10 ring rows
10 jumping ring dips
10 box jumps (20/24 in)
– Partners alternate full rounds.
Beginner:
AMRAP 20 with a partner:
10 ring rows
10 foot-assisted ring dips
10 box step-ups (12/20 in)
– Partners alternate full rounds.
Home Workout:
AMRAP 20 with a partner:
10 double-dumbbell bent-over rows (35/50 lb)
10 hand-release push-ups
10 box jumps (20/24 in)
– Partners alternate full rounds.
Movement scaling options:
Feet elevated leg rows: Reps, position of the feet
Ring dips: Reps, jumping ring dips, foot-assisted ring dips
Box jumps: Reps, box height, step-ups
Post-Workout Skill Work:
On a 10:00 clock:
Front lever practice