Warm Up:
1 set:
:30 single-unders
:20 elbow instep + reach/side
:30 plank hold
1 set:
:15 single-leg single-under/side
:20 hamstring scoop/side
:30 hollow rock
1 set:
:30 speed steps
:30 air squats
:30 sit-ups
1 set:
:30 double-unders
:30 plate squats
:30 weighted sit-ups
– Scale the double-unders to more speed steps or penguin taps.
Specific Warm-Up:
Medicine Ball Hang Squat Clean Progressions
WOD:
AMRAP 16:
60 double-unders
40 weighted sit-ups (14/20 lb)
20 medicine ball hang squat cleans (14/20 lb)
Intermediate:
AMRAP 16:
40 double-unders
30 weighted sit-ups (14/20 lb)
20 medicine ball hang squat cleans (14/20 lb)
Beginner:
AMRAP 16:
60 single-unders
40 sit-ups
20 medicine ball hang squat cleans (10/14 lb)
HOME WOD:
Equipment:
AMRAP 16:
60 double-unders
40 weighted sit-ups
20 single-DB hang squat cleans
Bodyweight:
AMRAP 16:
60 fast-tap steps
40 weighted sit-ups
20 jumping squats
Movement scaling options:
Double-unders: Reps, speed steps, penguin taps, single-unders.
Weighted sit-up: Load, reps, unweighted sit-ups
Med ball hang squat clean: Load, reps, front squats, hang power clean and jerk
Partner option:
AMRAP 16:
60 double-unders
40 weighted sit-ups (14/20 lb)
20 medicine ball hang squat cleans (14/20 lb)
– One partner works on the AMRAP, while the other runs 400-m. Partners switch when the run is complete. There is NO REST.
Cool down:
2 sets:
:30 cobra stretch
:30 scorpion stretch hold/side