WOD:
For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 box jump-overs (20/24 in)
30 air squats
30 ring dips
20 box jump-overs (20/24 in)
20 air squats
20 handstand push-ups
Intended Stimulus: 8-14 Minutes
Intermediate:
For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 box jump-overs (20/24 in)
30 air squats
30 jumping ring dips
20 box jump-overs (20/24 in)
20 air squats
20 pike push-ups
Beginner:
For time:
20 box step-overs (12/20 in)
20 air squats
20 hand-release push-ups from the knees
15 box step-overs (12/20 in)
15 air squats
15 foot-assisted ring dips
10 box step-overs (12/20 in)
10 air squats
10 dumbbell shoulder presses (10/15 lb)
– Use two dumbbells.
Home Workout:
For time:
40 object jump-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 object jump-overs (20/24 in)
30 air squats
30 ring dips
20 object jump-overs (20/24 in)
20 air squats
20 handstand push-ups
Movement scaling options:
Box jump overs: Height, box step-overs
Air squats: Reps, squat to a target
Hand release push ups:Reps, hand-release push-ups from the knees, hand-elevated push-ups
Ring dips: Reps, jumping ring dips, foot-assisted ring dips, bench dips
Handstand push ups: Reps, negatives, pike push-ups, dumbbell shoulder presses
Post-Workout Skill Work:
3 sets:
:30 side plank, right
:30 side plank, left
:30 hollow rocks
:30 rest