Warm Up:
2 sets
:20 up-down + broad jump
Rest :10
:20 alternating jumping lunges
Rest :10
Skill Work:
EMOM 6:
3 high box jumps
Specific Warm-Up:
2 sets
200-m Sandbag Carry
BENCHMARK WOD: HALF COLLIN
3 rounds for time:
400-m sandbag carry (50/35 lb)
12 push presses (115/75 lb)
12 box jumps (24/20 in)
12 sumo deadlift high pulls (95/65 lb)
Intermediate:
3 rounds for time:
400-m sandbag carry (30/20 lb)
12 push presses (95/65 lb)
12 box jumps (24/20 in)
12 sumo deadlift high pulls (75/55 lb)
Beginner:
3 rounds for time:
400-m run
12 push presses (65/45 lb)
12 box jumps (20/14 in)
12 sumo deadlift high pulls (45/35 lb)
Movement scaling options:
Sandbag Carry: load, distance
Push Press: load, DB push press, strict press
Box Jump: height, step-ups
Sumo Deadlift High Pull: load, KB sumo deadlift high pull, KB deadlift
Alternate Workout:
3 rounds for time:
400-m weighted carry
12 DB push presses
12 box jumps
12 alternating DB sumo deadlift high pulls
Cool down:
2 sets
30 seconds couch stretch / leg
10 single-leg glute bridges / leg
10 leg swings / leg