Warm Up:
1 set:
1:00 row, bike, or ski
10 alternating reach, roll, lift drill
10 PVC pass-throughs
10 alternating elbow to instep
1 set:
1:00 row, bike, or ski
10 alternating reach, roll, lift drill
10 single-arm ring row/arm
10 super-slow air squats (:03 down)
1 set:
1:00 row, bike, or ski
5 ring rows
10 air squats
5 ring rows
10 air squats
5 ring rows
10 air squats
Skill Work:
Build to heavy 3-rep overhead squat from the floor with a power snatch.
WOD:
AMRAP 12:
9 ring rows
3 overhead squats (65/95 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.
Intermediate:
AMRAP 12:
9 ring rows
3 overhead squats (55/75 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.
Beginner:
AMRAP 12:
9 ring rows
3 overhead squats (35/45 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.
HOME WOD:
Equipment:
AMRAP 12:
9 DB renegade rows
3 DB overhead squats
9 DB renegade rows
6 DB overhead squats
9 DB renegade rows
9 DB overhead squats
– Continue the pattern of adding 3-reps to the DB overhead squats until time expires
Bodyweight:
AMRAP 12:
9 sit-ups
3 PVC overhead squats
9 sit-ups
6 PVC overhead squats
9 sit-ups
9 PVC overhead squats
– Continue the pattern of adding 3-reps to the DB overhead squats until time expires.
Movement scaling options:
Ring rows: Body position, DB row
Overhead squats: Load, overhead lunges, front squat, back squat
Partner option:
AMRAP 12:
9 ring rows
9 overhead squats (65/95 lb)
– Alternate complete rounds with your partner.
Cool down:
2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)