Warm Up:
2 sets:
:30 jumping jacks
:10 Samson stretch/leg
:30 mountain climbers
:10 Cossack squat stretch/leg
EMOM 5:
5 reps of wall-facing squats
– :03 down, :03 hold, then stand.
Skill Work:
EMOM 5:
5 tempo wall-facing squats
WOD:
10 x 1:00 rounds:
5 back squats
Max-reps ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.
Intermediate:
10 x 1:00 rounds:
5 back squats
Max-reps toe-assisted ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.
Beginner:
10 x 1:00 rounds:
5 back squats
Push-ups from the knees
– Rest 1:00 between rounds.
– Score is total push-ups.
Home Workout:
10 x 1:00 rounds:
5-10 double-dumbbell squats (35/50 lb)
Max-reps push-ups on the dumbbells
– Rest 1:00 between rounds.
– Score is total push-ups.
Masters 55+:
Same as Rx’d
Movement scaling options:
Back squat: Load, goblet squat, front squat, air squat
Ring dip: Foot-assisted ring dips, hand-elevated push-ups
Cool down:
Accumulate:
1:00 foam roll glute/side
1:00 figure-4 stretch/side