Warm Up:
2 sets:
:20 arm circles forward and backward
:20 high knees
:20 shoulder taps
:20 knee push-ups
– No rest between movements and :20 rest between sets.
1 set:
:30 step-ups
:30 tempo push-ups (:03 down, :01 hold)
:30 scap pull-ups
– Demo and teach the next exercise between movements.
1 set:
:30 box jumps
:30 push-ups
:30 kip swings
– Demo and teach the next exercise between movements.
Skill Work:
EMOM 12:
Min. 1 | :20 box jump overs
Min. 2 | :20 chest-to-bar pull-ups
WOD:
For time:
21-15-9:
Hand-release push-ups
Toes-to-bars
Intended Stimulus: 3-6 Minutes
Intermediate:
For time:
21-15-9:
Hand-release push-ups
Knees-to-armpits
Beginner:
For time:
21-15-9:
Hand-release push-ups
V-ups
HOME WOD:
For time:
21-15-9:
Hand-release push-ups
Weighted v-ups
Movement scaling options:
Hand-release push up: HR push-up from the knees, regular knee push-up, DB bench press
Toes-to-bar: “Almost” toes-to-bar, kipping knee raises, lying leg raises
Limited equipment option:
For time:
21 hand-release push-ups
30 v-ups
15 hand-release push-ups
25 v-ups
9 hand-release push-ups
20 v-ups
Cool Down:
1 set:
:45 lacrosse ball in lat/side
1:00 cobra stretch