200M jog

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

15 Pull-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



Scaling Options:

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


Cool Down:

Doorway Stretch – 1 Min per side


Barbell rollout on forearms – 1 Min per side

Video courtesy of 3Rd Element Fitness.

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