Warm Up:
400-m run (sub 500-m SkiErg, row or bike to accommodate running limitation)
1 round:
10 jumping jacks
10 alternating spiderman + reaches
10 push-ups to downward dog
10 burpees (slow)
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 alternating scorpion stretches
10 air squats
10 burpees (fast)
Skill Work:
Accumulate:
30 KB Turkish get-ups
– For quality.
WOD:
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring dips
– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
Intended Stimulus: Under 10 Minutes
Intermediate:
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats to a box
1-2-3-4-5-6-7-8-9-10:
Jump and controlled lower ring dips
– Alternate back and forth between each movement, following rep scheme; so, 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
Beginner:
For time:
10-9-8-7-6-5-4-3-2-1:
High box step-downs
1-2-3-4-5-6-7-8-9-10:
Box dips with feet on floor
– Alternate back and forth between each movement, following rep scheme; so, 10 box step-downs, 1 dip; 9 box step-downs, 2 dips; etc.
HOME WOD:
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Hand-release push-ups
– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 push-up; 18 single-leg squats, 2 push-ups; etc.
Movement scaling options:
Alternating single-leg squats: Reps, alternating single-leg squats to a box, high box step-ups
Strict ring dips: Reps, jump to support and controlled lower ring dips, foot-assisted ring dips, box dips
Partner option:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring dips
Cool down:
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side