Warmup:

2:00 Row

-then-

2X:

10 Thread the needle

5 Pike Push Ups

10 Kneeling Lat Stretch

10 Alt V-Ups

1 Rope Walk

5 Toe2Rope

-then-

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Kipping Pull Ups (or ring row)

WOD:

For Time:

75 Toes-to-Bar

60 Hand-Release Push-Ups

45 Pull-Ups

30 Handstand Push-Ups

15 Rope Climbs (15 ft)

Partition reps however you want.

Time Cap: 30 Min

Video courtesy of Functional Bodybuilding.

Today’s WOD is athlete’s choice as far as how to get through all the reps.  You could treat this one like a chipper, and finish all the reps of one movement before moving on to the next one.  Or, you could break it into sets (Ex: 5 Rounds of 15 Toe2Bar, 12 Hand-release Push Ups, 9 Pull Ups, 6 Handstand Push Ups, and 3 Rope Climbs).  Whatever helps you get through this as efficiently as possible. Things to watch for: shoulder and core fatigue.  Make sure your game-plan takes those into account so you don’t hit a failure point.

Scaling Options:

Hand-rel. Push Ups -> Push-ups off Bench or box

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups -> Alt V-Ups

HSPUs -> Pike push ups off box or floor -> High-kneel DB press

Pull Ups -> Ring Rows Rope Climbs -> Rope walks

Cool Down:

Banded Overhead Stretch on Med Ball* – 2 Min

Barbell forearm mash** – 1 Min per side

Videos courtesy of Barbell Shrugged and K Squared Fitness, respectively