Warm Up:
2 rounds:
200-meter run, slow
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
10 change in support drill reps per leg
2 rounds:
200-meter run, faster
10 scap pull-ups
10 single-dumbbell deadlifts
10 sit-ups
10 kip swings
10 single-dumbbell goblet squats
10 hollow rocks
WOD:
3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans (35/50 lb)
Intended Stimulus: 11-15 Minutes.
Intermediate:
3 rounds for time:
400-m run
21 knees-to-armpits
12 double-DB hang squat cleans (20/35 lb)
Beginner:
3 rounds for time:
200-m run
12 hanging knee raises
12 double-DB hang squat cleans (10/15 lb)
Home Workout:
3 rounds for time:
400-meter run
21 tuck-ups
12 double-dumbbell hang squat cleans (35/50 lb)
Movement scaling options:
Run: Distance, bike, row
Knees to elbows: Knees-to armpits, hanging knee raises, tuck-ups
Double db hang squat clean: Load, double-dumbbell front squat, hang power clean, double-dumbbell swing
Post-Workout Skill Work:
Accumulate:
50 alternating DB renegade rows
– Use workout load.