Wednesday June 14, 2023

“The secret to getting ahead is getting started.” — Mark Twain

Warm Up: 
1 set:
100-m jog
:30 banded shoulder stretch/arm

1 set:
100-m run (moderate pace)
10 PVC pass throughs

1 set:
200-m run (fast pace)
10 scap pull-ups

Specific Warm-Up:
2 sets:
5-7 pull-ups or workout scaling option

BENCHMARK WOD: NICOLE
AMRAP 20:
400-m run
Max pull-ups in a single set

Intermediate: 
AMRAP 20:
400-m run
5-10 pull-ups

Beginner:
AMRAP 8:
200-m run
8 ring rows
Rest 4:00
AMRAP 8:
200-m run
8 ring rows

HOME WOD: 
AMRAP 20:
400-m run
1:00 max-rep V-ups

Movement scaling options:
Run: Distance, bike, row, SkiErg
Pull-Up: Single attempts for a 1:00, banded pull-ups, ring rows

Partner option:
AMRAP 20:
400-m run
2:00 max pull-ups

Post-Workout Skill Work: 
On a 3:00 clock:
Find a 1-rep-max weighted pull-up.