Warmup:

10 Cal Assault Bike

10 KB Deadlifts

10 KB Russian Swings

10 Spider-Man Lunge

10 Pushup2Downward Dog

5 Cobra 2 Hip Snap – See video below, courtesy of Invictus Training

5 Burpees

On Rig: On a pull up bar, complete five reps of: Scap Pull Ups, Kip Swings,  Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows

WOD:

AMRAP 15:

15 Russian KB Swings (70/53)

15 Burpees

Rest 2:00

AMRAP 10:

12 Pull Ups

12 Cal Assault Bike

Nothing says “Great Wednesday” better than double AMRAPs!!!  With the break between the two, the goal should be to give max effort in both AMRAPs.  That said, remember all-out means keep a pace where you can continue to move the whole time, and increase speed as the WOD goes on.  Score each AMRAP separately.

Scaling Options:

KB weight -> 53/35 -> 35/25 -> as needed

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

If no assault bike, row for those cals or 200M running sprint

Cool Down:

Roll out T-Spine – 30 passes

 

Roll out pec/shoulder tie-in – 10 passes per side