Warm Up:
1 set:
30 jumping jacks
10 alternating spiderman stretches
10 push-ups to down dog
1 set:
5 single-arm ring rows/arm
5 foot-assisted ring dips
30 jumping jacks
5 ring rows
5 jumping ring dips
1 set:
5 jumping pull-ups
5 jumping ring dips (use feet less)
30 jumping jacks
5 pull-ups
5 ring dips
Specific Warm-Up:
2 sets:
3 ring dips
3 sumo deadlift high pulls
3 pull-ups
3 thrusters
– Rest :30-1:00 between sets.
WOD:
AMRAP 3:
7 ring dips
10 sumo deadlift high-pulls (55/75 lb)
Rest 5 min then…
AMRAP 3:
7 pull-ups
10 thrusters (55/75 lb)
Intermediate:
AMRAP 3:
4 ring dips
10 sumo deadlift high-pulls (55/75 lb)
Rest 5 min then…
AMRAP 3:
4 pull-ups
10 thrusters (55/75 lb)
Beginner:
AMRAP 3:
7 foot-assisted ring dips
10 sumo deadlift high-pulls (35/45 lb)
Rest 5 min then…
AMRAP 3:
7 jumping pull-ups
10 thrusters (35/45 lb)
HOME WOD:
Equipment:
AMRAP 3:
7 hand-release push-ups
10 DB sumo deadlift high-pulls
Rest 5 min then…
AMRAP 3:
7 double-DB bent over rows
10 single-DB thrusters
Bodyweight:
AMRAP 3:
7 hand-release push-ups
10 weighted ground-to-shoulders
Rest 5 min then…
AMRAP 3:
7 v-ups
10 jumping air squats
Movement scaling options:
Ring dip: Reps, jumping ring dips, foot-assisted ring dips, bench/box dips
Sumo deadlift high pull: Load, DB sumo deadlift high pull, DB deadlift
Pull up: Reps, jumping pull-ups, ring rows
Thruster: Load, DB thrusters, front squat (overhead limitation), push press (squatting limitation)
Partner option:
6 rounds:
7 ring dips
10 sumo deadlift high-pulls (55/75 lb)
Rest 5 min then…
6 rounds:
7 pull-ups
10 thrusters (55/75 lb)
– Perform as “I go, you go” style.
Post-Workout Skill Work:
EMOM 7:
1-5 bar muscle-ups