Warm Up:
On a 6:00 Clock:
5 kip swings
2 wall walks
5 deck squats
BENCHMARK WOD: BARBARA
5 rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3:00 per round
Time Cap: 32 Minutes
Intermediate:
5 rounds for time:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
Rest 3:00 per round
Beginner:
4 rounds for time:
10 ring rows
20 push-ups
30 sit-ups
40 squats
Rest 3:00 per round
Movement scaling options:
Pull-ups: 10 reps, 10 jumping pull-ups, ring rows
Push-ups: 15 reps, knee push-ups, box assisted push-ups
Sit-ups: 20 reps, 1:00 plank hold
Squats: 25 reps, lunges
Alternate Workout:
5 rounds for time:
20 hang power cleans (45/35 lb)
30 push-ups
40 sit-ups
50 squats
Rest 3:00 per round
Cool down:
3 sets:
10 A-T-Y drill
10 wall slides