Warm Up:
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
Skill Work:
Accumulate:
40 alternating handstand shoulder taps
– Stomach facing the wall.
PARTNER WOD:
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
Time Cap: 11-15 Minutes
Intermediate:
3 rounds for time with a partner:
40 knees-to-armpits
8 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
Beginner:
3 rounds for time with a partner:
30 hanging knee raises
12 inch worms
– One athlete works at a time. Athletes may alternate as they see fit.
Home Workout:
3 rounds for time with a partner:
60 V-ups
12 wall walks
– One athlete moving at a time. Athletes may alternate as they see fit.
Movement scaling options:
Toes to bar: Knees-to-armpits, hanging knee raises, V-ups, lying toes-to-bars
Wall Walk: Reps, partial range of motion, inchworms
Cool down:
Accumulate:
1:00 banded shoulder stretch/side