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