Warm Up:
On a 5:00 clock:
10 calf raises
10 high knees in place
10 alternating T-rotations in plank
10 single-arm overhead arm circles/arm
Skill Work:
EMOM 8:
3 push jerks
WOD:
2 rounds for time:
100 double-unders
25 shoulder-to-overheads (65/95 lb)
25 burpees
Intended Stimulus: 10 Minutes
Intermediate:
2 rounds for time:
1:30 double-unders
25 shoulder-to-overheads (55/75 lb)
25 burpees
Beginner:
2 rounds for time:
75 single-unders
25 shoulder-to-overheads (35/45 lb)
15 burpees
HOME WOD:
Equipment:
2 rounds for time:
100 double-unders
25 dumbbell shoulder-to-overheads
25 burpees
Bodyweight:
2 rounds for time:
100 hops to a target (4 in)
25 handstand push-ups
25 burpees
Movement scaling options:
Double-unders: 2:00 attempts, 200 speed-steps, 100-150 single-unders
Shoulder to overhead: Reduce loading and maintain reps
Burpees: Reduce to 20 reps
Scale-Up: Strict press and/or burpees to a target
Cool down:
1 set:
1:00 banded shoulder stretch/side
1:00 pigeon pose/side