Warm Up:
Partner Rowing Warm-Up
Specific Warm-Up:
1 round:
2 handstand push-ups or scaling option
4 single-leg squats or scaling option
8 pull-ups or scaling options
BENCHMARK WOD: MARY
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
Intermediate:
AMRAP 20:
5 pike push-ups
10 alternating single-leg squats to a target
10 pull-ups
Beginner:
AMRAP 20:
5 push-ups from the knees
10 reverse lunges
10 jumping pull-ups
– Rest :30 between rounds.
Home Workout:
AMRAP 20:
5 pike push-ups
10 alternating single-leg squats
15 alternating double-dumbbell bent-over rows (35/50 lb)
Movement scaling options:
Hand stand push-up: Reps, pike push-up, dumbbell press
Single leg squat: Foot-wrapped single-leg squats, range of motion, step-back lunges
Pull up: Reps, jumping pull-up, foot-assisted pull-up
Cool down:
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts