Wednesday October 19, 2022

“The most unprofitable item ever manufactured is an excuse.” – John Mason 

Warm Up: 
1 set:
:20 superman hold
:20 hollow hold
:20 KB deadlifts
1 wall walk

1 set:
:20 superman hold
:20 hollow rocks
:20 Russian KB swings
1 wall walk

1 set:
:20 kip swings
:20 KB swings
1 wall walk

Specific Warm-Up: 
EMOM 5:
1-2 muscle-ups

BENCHMARK WOD: NATE
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)

Intermediate: 
AMRAP 20:
2 burpee pull-ups
4 seated DB shoulder presses (20/35 lb)
8 KB swings (35/53 lb)

Beginner:
AMRAP 8:
2 low ring transitions
4 push-ups
8 KB swings (18/26 lb)
– Rest 4:00
AMRAP 8:
2 low ring transitions
4 push-ups
8 KB swings (18/26 lb)

HOME WOD: 
Equipment: 
AMRAP 20:
1 wall walk
4 handstand push-ups
8 DB power cleans

Bodyweight: 
AMRAP 20:
1 wall walk
4 handstand push-ups
8 weighted power cleans

Movement scaling options:
Muscle-up: Reps, low ring transitions, burpee pull-ups
Handstand push-up: Range of motion, DB presses, wall walks
KB swing: Load, range of motion, KB deadlift

Limited equipment option:
AMRAP 20:
2 burpees over an object
4 handstand push-ups
8 DB power cleans
– Object should be greater than 30 inches.

Cool down: 
Accumulate:
30 reach, roll, and lift