Warm Up:
1 set:
200-m run
10 supinated grip scap shrugs
10 small kip swings
15 air squats
1 set:
200-m run
10 supinated grip scap shrugs
10 supinated grip knee raises
15 air squats
1 set:
200-m run
10 supinated grip scap shrugs
10 supinated grip knee-to-elbow
15 air squats
Skill Work:
On a 10:00 clock:
Rope climb practice
WOD:
5 rounds for reps:
400-m run
1:00 max burpee + push-up
Time Cap: 18 Min
Intermediate:
Same as Rx
Beginner:
5 rounds for reps:
200-m run
1:00 max burpee + push-up
HOME WOD:
5 rounds for reps:
Run 200 meters
1:00 max burpee + push-ups
Movement scaling options:
Run: Distance
Burpee + push-up: Burpee + knee push up
5 rounds for reps with a partner:
400-m run
1:00 max synchro burpee+push-up
– The run is completed together.
– The synchronization of the burpee push-up happens at the top of the rep. Both athletes must be fully extended at the top of the push-up at the same time. Athletes do not need to be in sync for the jump and clap portion of the movement or in the bottom of the rep.
Cool down:
2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side