Warm Up:
AMRAP 5:
Max calorie row
– At the start of every minute athletes perform: 20 shoulder taps (10/per side).
Specific Warm-Up:
1 set:
6 shoulder presses
WOD:
3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (65/95 lb)
2:00 calorie row
– Rest 1:00 after each movement.
Intermediate:
3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (55/75 lb)
2:00 calorie row
– Rest 1:00 after each movement.
Beginner:
3 rounds for reps:
2:00 jumping pull-ups
2:00 shoulder presses (35/45 lb)
2:00 calorie row
– Rest 1:00 after each movement.
HOME WOD:
Equipment:
3 rounds for reps:
2:00 DB renegade rows
2:00 DB shoulder press
2:00 run
– Rest 1:00 after each movement.
Bodyweight:
3 rounds for reps:
2:00 DB renegade rows
2:00 DB shoulder press
2:00 run
– Rest 1:00 after each movement
Movement scaling options:
Pull ups: Ring row, barbell row, DB row.
Shoulder presses: Ring row, barbell row, DB row.
Post-Workout Skill Work:
For completion:
30 v-ups
30 tuck-ups
30 hollow rocks