Warm Up:
AMRAP 3:
10 mountain climbers
10 air squats
10 scap pull-ups
Skill Work:
6-5-4-3-2:
Front squats
WOD:
AMRAP 12:
9 pull-ups
3 front squats (95/135 lb)
9 pull-ups
6 front squats
9 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.
Intermediate:
AMRAP 12:
6 pull-ups
3 front squats (75/115 lb)
6 pull-ups
6 front squats
6 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.
Beginner:
AMRAP 12:
6 jumping pull-ups
3 front squats (55/75 lb)
6 jumping pull-ups
6 front squats
6 jumping pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.
Home Workout:
AMRAP 12:
9 DB renegade rows
3 DB front squats (35/50 lb)
9 DB renegade rows
6 DB front squats
9 DB renegade rows
9 DB front squats
– Continue the pattern of adding 3-reps to the DB front squats until time expires.
Movement scaling options:
Pull up: Jumping pull-ups
Front squat: Load, DB front squat, goblet squat
Cool down:
Accumulate:
:30 lat roll/side
1:00 cobra stretch