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
