Warmup:

200M Jog

Spider-Man Lunge 30’

Inchworm 30’

Knee hug to hip opener 30’

5 Cobra to hip snap

5 Toe2Rope (if no climbing rope available, 5 strict Toe2Bar)

One Rig: On the pull up rig, perform 5 reps of: Scap Pulls, Kip Swings, Kipping Knee Raise, Toe2Bar, Kipping Pull ups

WOD:

AMRAP 6:

Buy In – 30 Sit Ups, then..

5 Pull Ups

10 Push Ups

15 Air Squats

-Rest 3 Min –

 

AMRAP 6:

Buy In – 30 Walking Lunges, then…

5 Handstand Push Ups

10 Toe2Bar

15 Hollow Rocks

-Rest 3 Min-

 

AMRAP 6:

Buy-In – 30 Jump Squats, then…

5 Muscle Ups

10 Burpee to 6″ target

one 15′ Rope Climb

Video courtesy of Constantly Varied Gear.

Three mini AMRAPs ahead today, each with its own Buy-In (complete before you begin the 5/10/15 of the particular AMRAP. With given rest time between, give an all-out effort on these!

For the Burpee to 6-inch target, measure six inches from the top of you reach.  Set a bar or ring to that height.  Drop down for your burpee.  As you stand, jump up and touch the target.

 

 

Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Pushups -> off bench

HSPUs -> pike push ups

Toe2Bar -> hanging knee raise

Muscle up -> jumping muscle ups -> burpee to chest2bar pull up

Rope climb -> 10 strict narrow-grip pull ups

 

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Cobra Pose – 1 Min