SAT 7/22/23 - 9am - 11am - Partner WOD / OPEN GYM -

Warm Up

1 round:
4 incline push-ups on a box
6 reverse lunges
8 scap shrugs on pull-up bar

1 round:
4 incline or regular push-ups
6 box step-ups
8 kip swings

Pull up Progression

3 kip swings + 3 kips

3 kip swings + 3 pull-ups

2 kipping pull-ups + 2 chest-to-bar pull-ups

3-5 chest-to-bar pull-ups

Handstand Hold Practice

Plank hold

Pike hold

Pike hold with feet on a box

Handstand hold (stomach to the wall)

Handstand hold (back to the wall)

WOD

RX

With a partner:
Every :90 for 30:00:
10 chest-to-bar pull-ups
10 push-ups
10 box step-ups (20/24 in)

– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round cumulates time in a handstand or plank.

SCORE: TOTAL TIME

INTERMEDIATE

With a partner:
Every :90 for 30:00:
6 pull-ups
8 push-ups
10 box step-ups (20/24 in)

– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time in a plank.

SCORE: TOTAL TIME

BEGINNER

With a partner:
Every :90 for 30:00:
5 ring rows
5 elevated push-ups
5 box step-ups (12/20 in)

– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time in an elevated plank.

Stretching

2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side