Warmup:

2 Rounds:

200M jog

6 box step ups

5 KB Russian swings

5 Kip Swings

Then..

5 DB deadlifts

5 push ups on top of DBs

3 Devils Press

5 DB front squats

On rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows, then 5 Toe2Bars or kipping knee raise

WOD:

With a 35 Min running Clock:

0:00-10:00, complete 3 Rounds of:

10 Chest2Bar Pull Ups

10 Weighted Box Step Overs (20” box for all) (50/35)

10:00-12:00 Rest

12:00-20:00 – AMRAP 8:

3,6,9,12,15 etc…

Am KB Swings (53/35)

Handstand Push Ups

20:00-23:00 Rest

23:00-35:00 For Time: (12 Min cap)

400M Run

20 Wall Balls (20/14)

400M Run

15 Toe2Bars

400M Run

10 Devil’s Press (50/35)

 

Score each section individually

Video courtesy of Invictus Fitness.  Some good tips for the DB step overs. Essentially, we’re looking at 3 separate WODs today with specific time domains.  In WOD 1, finishing fast will give you extra rest time.  If you finish in, say, 6 minutes, you have the remaining 4 min of the 10-min time cap + the 2 min rest period (6 min total rest right there!).  In part 2, no matter what you are working for 8 min (hence the 3 min break at the end). Part 3 is where you use whatever energy you have left to get through the work.  All very doable in the 12 min time cap.

Scaling Options:

C2B pull ups -> chin above pull ups -> Buddha pull ups -> ring rows

DB weight -> 35/25 -> as needed

KB weight -> 35/25 -> as needed

HSPUs -> pike push ups off box -> pike push-ups off floor

T2B -> kipping knee raise

Run -> 500M row

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Spider-Man Lunge hold – 1 Min per side

 

Keeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW