Warm Up:
2 sets:
:30 alternating step-ups
– Rest :15.
:30 knee push-ups
– Rest :15.
:30 hollow rocks
– Rest :15.
Specific Warm-Up:
3 sets, building in load:
10 push presses (empty bar)
8 push presses (light)
6 push presses (workout weight)
– Rest 1:00 between sets.
BENCHMARK WOD: OPEN 12.3
AMRAP 18:
15 box jumps (20/24 in)
12 push presses (75/115 lb)
9 toes-to-bars
– Step down from the box.
Intermediate:
AMRAP 18:
15 box jumps (20/24 in)
12 push presses (65/95 lb)
9 toes-to-bars
– Step down from the box.
Beginner:
AMRAP 18:
15 box step-ups (12 in)
12 push presses (35/45 lb)
9 lying toes-to-bars
– Step down from the box.
Home Workout:
AMRAP 18:
15 jumps to, or over, an object (knee height)
12 DB push presses (35/50 lb)
9 sit-ups
Movement scaling options:
Box jumps: Reps, box height, step-ups
Push press: Load
Toes to bars: Reps, feet to eye level, knees above hips, lying leg raisees, V-ups
Cool down:
2 sets:
:30 calf stretch/side
:30 banded overhead lat stretch/side