Warm Up:
3 sets:
10 banded pass throughs
10 alternating soldier kicks
10 banded pull aparts
10 alternating hamstring scoop stretches
Specific Warm-Up:
1 set:
5 single-arm ring rows/arm
50-m jog
1 set:
5 ring rows
50-m jog
1 set:
5 jumping pull-ups with :03 negative
50-m jog
1 set:
5 banded strict pull-ups
50-m jog
2 sets:
2-5 strict pull-ups
100-m run
WOD:
5 x AMRAP 3:
400-m run
Max-rep strict pull-ups
– Rest 1:00 between AMRAPs.
Intermediate:
Same as Rx
Beginner:
5 x AMRAP 3:
300-m run
Max-rep banded strict pull-ups
– Rest 1:00 between AMRAPs.
HOME WOD:
Equipment:
5 x AMRAP 3:
400-m run
Max-rep DB renegade rows
– Rest 1:00 between AMRAPs.
Bodyweight:
5 x AMRAP 3:
400-m run
Max-rep sit-ups
– Rest 1:00 between AMRAPs.
Movement scaling options:
Run: Distance, bike, row, SkiErg
Strict pull-up: Banded strict pull-up, feet elevated ring row
Limited equipment option:
5 x AMRAP 3:00:
400-m run
Max-rep barbell bent over row (95/135 lb)
– Rest 1:00 between AMRAPs.
Post-Workout Skill Work:
5 sets:
5-10 strict ring dips
– Rest 1:00 between sets.