10 Bow to Bends
10 Cherry Pickers
10 Leg Cradle Stretch
10 Pushup2Downward Dog
10 Scap Push Ups* (see video below)
10 Over and Backs
Pull Up warmup: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows. If doing table rows, practice table rows
If doing Sumo Deadlift High Pull, barbell w/u: With an empty bar and hands thumb distance apart, perform 5 reps of: Sumo deadlift, Sumo deadlift with fast hip opening at the end, High Pull from the hang, Sumo deadlift high pull.
*Video courtesy of Performance Place Sports Care & Chiropractic. Demo of the Scap Push Up, or Pushup Plus. Good warmup for the shoulders.
27/21 Calorie Row
27 Hand Release Push Ups
27 Chest to Bar Pull-ups
rest 4 minutes
21/15 Calorie Row
21 Hand Release Push Ups
21 Toes to Bar
rest 4 minutes
15/9 Calorie Row
15 Hand Release Push Ups
*Score each AMRAP separately
If no rower – Sumo deadlift High Pull (95/65). 1 rep per Cal
Three mini-AMRAPs with 4 minutes of rest between. The rest should allow you to attack each one with full force. If you notice, the only change to the rowing and push ups is the amount (they decrease each AMRAP), but the pull up bar movement changes each AMRAP.
Video courtesy of WOD Star. *If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls. This mimics the movement and stimulus of the rower pretty darn close
If doing SDHP -> 75/55 -> as needed
Bar weight for Hang
Chest2Bar PU -> Chin above bar Pull Ups -> Buddha Pull Ups -> Table Rows
Hand-release push-ups -> On the up motion, go to knees
Doorway Stretch – 1 Min per side
Barbell rollout on forearms – 1 Min per side
Video courtesy of 3Rd Element Fitness.