Warm Up:
1 set:
2:00 row, bike, or ski (conversation pace)
10 leg swings/leg (forward and backward)
10 push-ups to down dog
1 set:
1:00 row, bike, or ski
10 box step-overs (20/24 in)
10 jumping squats
1 set:
:30 row, bike, or ski
5 box jumps (20/24 in)
10 up-downs
5 box jump-overs (clear the box)
– Scale the height as needed.
Specific Warm-Up:
2 sets:
10 shoulder-to-overhead
– Rest 1:00 between sets.
WOD:
For time:
30 box jump-overs (20/24 in)
20 shoulder-to-overheads (95/135 lbs)
10 rope climbs
– Must clear the box.
Intended Stimulus: 5-10 Minutes
Intermediate:
For time:
30 box jump-overs (20/24 in)
20 shoulder-to-overheads (75/115 lbs)
5 rope climbs
– Must clear the box.
Beginner:
For time:
30 box step-ups (20/24 in)
20 shoulder-to-overheads (55/75 lbs)
5 rope pull-to-stands
HOME WOD:
Equipment:
For time:
30 object jump-overs (knee height)
20 DB push jerks
10 DB burpee squat clean thrusters
– Use two DBs.
Bodyweight:
For time:
30 object jump-overs (knee height)
20 deficit handstand push-ups (2/4 in)
10 wall walks
Movement scaling options:
Box jump over: Height, box jumps, box step-overs
Shoulder to overhead: Load, DB shoulder-to-overhead
Rope climb: Reps, range-of-motion (half climb), 3-1 strict pull-ups, 3-1 pull-to-stands
Partner option:
For time:
10 rope climbs
20 shoulder-to-overheads (95/135 lbs)
30 synchro. box jump-overs (20/24 in)
20 shoulder-to-overheads (95/135 lbs)
10 rope climbs
– Must clear the box.
Post-Workout Skill Work:
7 sets:
1 strict weighted pull-up