Warm Up:
2 sets:
10-row strokes, arms and hips only, legs stay straight
10 PVC pass throughs
10 Scap shrugs on rings or pull-up bar
5 DB swings / arm
2 sets:
5 kip swings
5 DB strict press / arm
5 kipping knee raises
5 DB push press / arm
BENCHMARK WOD: 18.1
AMRAP 20:
8 toes-to-bars
10 single-DB hang clean and jerks (35/50 lb)
12/14 calorie row
Intermediate:
AMRAP 20:
8 hanging knee raises
10 single-DB hang clean and jerks (20/35 lb)
12/14 calorie row
Beginner:
AMRAP 20:
8 sit-ups
10 single-DB hang clean and jerks (10/20 lb)
12/14 calorie row
HOME WOD:
Equipment:
AMRAP 20:
8 v-ups
10 single-DB hang clean and jerks
150-m run
Bodyweight:
AMRAP 20:
8 v-ups
10 up-downs to a target (6 in)
150-m run
Movement scaling options:
Toes to bar: Hanging knee raises, sit-ups
Single DB hang clean and jerk: Load
Calories: Try to maintain calorie volume
Partner option:
AMRAP 20 with a partner:
8 toes-to-bars
10 single-DB hang clean and jerks (35/50 lb)
15/18 calorie row
– Partner A completes the TTB and DB work, while partner B completes the row.
-Once both are finished, they switch stations and continue to alternate in this fashion until time expires.
Cool down:
1 set:
1:00 barbell forearm mash/side
1:00 seated hamstring stretch