For the sake of variance, today we don’t touch a weight. How is your conditioning? We will find out today not just relative to your ability to breathe but how are your gymnastics? Both basic level movements such as box jump overs and higher skilled/ capacity movements like Knees to elbows and handstand push ups. Scaling is important to discuss today in order to hit the stimulus, but also to PROGRESS toward RX’ing the movements in the future. Remember when you scale it is not simply to “get through” the workout, it is to truly execute the workout in a way that moves you toward RX’ing the movements in the future. This is EVERYONE’S goal that walks through our affiliates door regardless of age, sex, ability or desire.
1:00 Row
1:00 Run (shuttle 25ft.)
1:00 Bike
2 rounds through
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3 rounds of:
:10 Hang from pull up rig
:10 Top of push up hold
10 top of push up shoulder tap
10 Mountain climbers
10 Pogo jump (jump similar to jumping rope, balls of feet, jump higher each jump)
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3 rounds of:
5 Kipping swing
:10 Handstand hold on wall
2-5 strict HSPU (on wall or on box or pike position, feet on floor)
3 Box Jump (build in height to prep for WOD)
RX Conditioning
For time:
1k Row
______
10 rounds of:
5 Knees to elbows
5 HSPU
5 Box Jump Over (30’/24’)
______
1k Row
25:00 Time Cap
Intermediate:
For time:
1k Row
______
10 rounds of:
5 Hanging knee raise
5 HSPU (pike feet on box)
5 Box Jump Over (24/20’)
______
1k Row
Baseline
For time:
500m Row
______
10 rounds of:
5 V Up
5 DB Strict Press
5 Plate jump over or Box / Plate step up
______
500m Row
Banded good morning 3×25
Banded Terminal Knee Extension 3×10 each leg
V Up 3x 10-25 reps (pick a range you can move smoothly through with a challenge)
