1 set:
1:00 row (easy)
:30 hollow hold
:30 plank shoulder taps
100 ft bear crawl
1 set:
1:00 row (moderate)
:30 hollow rock
:30 push-ups
100 ft walking lunge with :05 pause at the bottom
1 set:
1:00 row (hard)
:30 alternating v-ups
:30 ring support hold
100 ft handstand kick-ups
Skill Work:
4 sets:
:20 ring dip hold (top)
– Rest :10
:20 ring dip hold (bottom)
– Rest :10
WOD:
3 rounds for reps:
1:00 handstand push-ups
1:00 DB farmer carry hold
– Rest 3:00 between couplets.
3 rounds for reps:
1:00 ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.
Intermediate:
3 rounds for reps:
1:00 pike push-ups
1:00 DB farmer carry hold
– Rest 3:00 between couplets.
3 rounds for reps:
1:00 banded ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.
Beginner:
3 rounds for reps:
1:00 seated DB press
1:00 DB farmer carry hold
– Rest 3:00 between couplets.
3 rounds for reps:
1:00 foot assisted ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.
HOME WOD:
Equipment:
3 rounds for reps:
1:00 handstand push-ups
1:00 DB farmer carry hold
– Rest 3:00 between couplets
3 rounds for reps:
1:00 push-ups on DBs
1:00 DB front rack hold
Bodyweight:
3 rounds for reps:
1:00 handstand push-ups
1:00 plank hold
– Rest 3:00 between couplets
3 rounds for reps:
1:00 push-ups
1:00 handstand hold
Movement scaling options:
Ring dips: Jump up + controlled lower, banded ring dips, box dips
Handstand push-ups: Handstand push-up negatives, box piked push-ups on feet, box piked push-ups on knees
Farmers carry hold: Load
Front rack hold: Load
Partner option:
3 rounds for reps:
Partner 1: 1:00 handstand push-ups
Partner 2: 1:00 DB farmers carry hold
– Switch and repeat so that each partner does 3 rounds of both movements.
– Rest 3:00 between couplets.
3 rounds for reps:
Partner 1: 1:00 ring dips
Partner 2: 1:00 DB front rack hold
– Switch and repeat so that each partner does 3 rounds of both movements.
– Choose your own loading for DBs.
Cool down:
3 sets:
:20 doorway pec stretch/side
10 PVC pass throughs