Warm Up:
Rowing + Shoulder Prep
Skill Work:
On a 10:00 clock:
Low-ring muscle-up practice
WOD:
For time:
500-m row
20 pike push-ups (20/24 in)
500-m row
35 hand-release push-ups
500-m row
50 push-ups
500-m row
Intended Stimulus: 10-15 Minutes
Intermediate:
For time:
500-m row
20 pike push-ups (floor)
500-m row
25 hand-release push-ups
500-m row
30 push-ups
500-m row
Beginner:
For time:
400-m row
15 DB shoulder presses (15/20 lb)
400-m row
20 hand-release push-ups from the knees
400-m row
25 push-ups from the knees
400-m row
Home Workout:
For time:
400-meter run
20 pike push-ups (20/24 in)
400-meter run
35 hand-release push-ups
400-meter run
50 push-ups
400-meter run
Movement scaling options:
Row: Distance, substitutions
Pike push-up: Reps, knees on box, box height, pike push-ups from the floor, dumbbell shoulder presses
Hand release push up: Reps, hand-release push-ups from the knees
Push up: Reps, push-ups from the knees
Scale up: Wall-facing strict handstand push-ups
Cool down:
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball front delt mash/side