Warm-up:3 rounds, not for time of: 45 secs of jumping jacks 5 shoulder pass throughs, pvc pipe 5 band pull-aparts 5 scap pull-ups 5 kip swings 5 ring rows, pull-ups, or low-ring muscle-ups 10 air squats 10 push-ups or knee push-ups 10 sit-ups 10 good mornings, empty bar 5 shoulder press, empty bar • After the warm-up start slowly increasing loading until you are ready for the working weight.
• Ensure you are fully warmed-up before beginning the workout. Perform practice rounds if you like.
• If any movements are unfamiliar to you,simply do a YouTube search.
Optional agility drill (after warm-up): Dot drill 2: Perform for 2 rounds with the R foot and 2 rounds with the L foot. Each round is 30 secs. Rest 30-60 secs between rounds.
WOD
Option1:For distance: Run: 1x 35 mins
Every 5 minutes, stop and perform 15 burpees
Mobility5-10 min
Scaling:Set a goal pace for this workout that is approximately 1 minute slower than your 1-mile pace. If you do not know your 1-mile pace, start with a comfortable, conversational pace for the workout. Select a number of burpees that you can perform with no rest.
Option2:For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders
Super Fitness Robot time: 28:00 or less More Likely time: 36:00
Scaling:For time: 35 Box Jumps, 20/12 in 35 Jumping Pull-ups 35 Russian Kettlebell Swings, 53/35 lbs 35 Walking Lunges 35 Knees-to-elbows 35 Push Press, 45/35 lbs 35 Back Extensions 35 Wall Balls, 14/10 lbs 35 Burpees 35 Single Unders
Complete for time (or not).
Box Jumps or Box Step-ups Knees-to-elbows, Hanging Knee Raises, or Sit-ups
No Equipment:For time: 50 Tuck Jumps Broad Jump, 50 m 50 Walking Lunges 50 V-ups 50 Hand Release Push-ups Plank Hold, 2 mins 50 Air Squats 50 Burpees 50 Jumping Jacks
Mobility or Cool Down 5-10 min