Warmup:

1 Min bike

30 sec jump rope practice

8 Box step overs

5 no push up, no jump burpees

1 Min bike

1 Min jump rope work

5 box jumps

3 burpee box jump overs

S/S/S:

EMOM for 12:

Min 1 – 20 Double Unders or 40 Single Unders

Min 2 – 10 No push up, no jump Burpees

Min 3 – 6 Box Jump Overs

Video courtesy of 24Life.  Quick demo of the no-push up, no-jump burpee.  Today’s EMOM is a bit of a primer for the work you will do in the WOD. Once you hit the rep count per minute, the remaining time is rest.  For the no-push up, no-jump burpee.

WOD:

For Reps/Cals:

4:00 Max Calorie Bike

4:00 Max Burpee Box Jump Over (24/20)

4:00 Max Double Unders

  *2 Min rest between sections

Score = reps + cals

Video courtesy of Kari Pearce.  Some good burpee over box jump tips.  Think of today as back-to-back-to-back AMRAPs, with one movement per AMRAP. While I wouldn’t expect a sprint pace the entire 4 minutes on any of these, I still want to see you move with a purpose each time as your score is the total reps/cals from all three.  With having the 2 min recovery period, you should be able to hit each one of these with some fire!

Scaling Options:

Box height -> 20/16 -> as needed

Burpee box jump overs -> burpee box step overs

Double Unders -> no scale (will give you 4 solid minutes to work on your first Double Under!)

Box jump overs (in EMOM) -> box step overs

Cool Down:

Calf Stretch on Rig – 1 Min per side

Saddle Pose – 2 min

Warmup:

10 Cal Row

10 Bow to Bends

5 Back Roll to V-Sit

10 Iron Cross

10 Push up to Downward Dog

10 Thoracic High Fives

3 Wall Walks

30 sec handstand hold

WOD:

5 Rounds For Time:

20/16 Cal Row

15 Deadlifts (225/155)

10 Handstand Push Ups

Videos courtesy of Austin Malleolo and Invictus Fitness, respectively. Some good tips on cycling deadlifts and getting through those cals on rowing. Look to grind this one out a little bit.  A good steady row pace that is not as fast as a sprint, but not as slow as a 5K pace is in order today.  This will allow you to come into the deadlifts with the posterior chain good and warm.  If not able to go 15 unbroken, try breaking at 8, then finish the remaining 7, or break every 5 reps.  Whatever allows you to go through as fast (and as safe) as possible.  For the HSPUs, same thing.  If 10 in a row is in your wheel house, do it. Otherwise, aim to hit 5, come off the wall, shake things out and finish he remaining 5.

Scaling Options:

If no rower -> 18/14 cal bike

Bar weight -> 185/130 -> 165/115 -> as needed

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor -> high kneeling DB press

Cool Down:

Iron Cross Hold – 1 Min per side

Banded Bully Stretch – 1 Min per side