Warm Up:
1 set:
:50 wall sit
:10 rest
: 40 single-unders
:10 rest
:30 alternating back-rack elbow rotations
:10 rest
:20 wall walk hold
:10 rest
2 sets:
:50 wall sit
:10 rest
:40 double-unders
:10 rest
:30 alternating front-rack elbow rotations
:10 rest
:20 wall walk hold
:10 rest
Specific Warm-Up / Skill Work:
EMOM 8:
3 heavy push press
WOD:
5 rounds for time:
25 push presses (55/75 lb)
50 double-unders
Time Cap: 11 Minutes
Intermediate:
5 rounds for time:
25 push presses (55/75 lb)
50 double-unders
Beginner:
5 rounds for time:
15 push presses (35/45 lb)
50 single-unders
Movement scaling options:
Push press: Load, DB push press, strict press, single-arm variations.
Double-unders: SIngle-unders, speed steps, plate hops.
Limited equipment option:
25 DB push press (25/35)
35 lateral hops over the DB
Cool down / Post-Workout Skill Work:
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift