Warmup:

8:00 AMRAP:

25’ Empty Sled Pull

5 KB Deadlifts

5 Russian Swings

5 Am KB Swings

25’ Empty Sled Push

 

Then…

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

 

S/S/S:

EMOM 10:

Odd: 50’ Sled Push

Even: 50’ Sled Drag

 

Add weight every 2 min

Video courtesy of Kaliber Health.

 

 

WOD:

25 Min AMRAP:

5 Toe2Bar

10 Am. KB Swings (55/35)

25’ Sled Pull (2X45/1X45)

10 Toe2Bar

15 Am. KB Swings (55/35)

25’ Sled Push (2X45/1X45)

etc…

Add 5 Toe2Bar and 5 KB Swings each round

Alternate between Sled pull and sled push each round

Video courtesy of The Barbell Physio.

While the Toe2Bar and KB Swings increase each round, the sled push or pull distance always stays constant.  Always 25’ per round.

 

Scaling Options:

Toe2Bar -> Kipping Leg/knee raise -> Strict Leg/knee raise -> Laying Toe2Rig -> V-Ups

V-Ups -> Alt V-Ups -> Sit Ups

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Sled weight -> as needed (ELITE: 3X45/2X45)

 

Cool Down:

Cobra Pose – 2 Min

 

Roll out t-spine – 30 passes