OVERVIEW
Today’s WOD is another variation on the classic pull-up/push-up/squat combination. Strict pull-ups, feet elevated push-ups, and medicine ball cleans comprise our 20 minute Amrap. We should look to set a slightly more challenging than “normal” variation of our pull-ups and push-ups, while adding in a dynamic squat movement. We should expect a similar feeling from last week’s tabata, with a consistent rep scheme. Can you move smoothly through all 20 minutes, keeping consistent and minimal rest?
WARMUP
Mobility
10 each arm circle variations
10 Spidermans (5 each side)
3 min bottom of squat w/ ankles
Amrap 6
5 ring rows
10 scap push-ups
10 squats
Try to move at a steady pace, focusing on tension in each movement
WOD
Amrap 20
4 strict pull-ups
8 push-ups with feet on a box
12 med-ball cleans
At home version:
4 odd-object (heavy-ish) rows
8 push-ups with feet on a step or chair
12 double squat burpees (no push-up)*
*Kick out to plank, then squat twice
COOL DOWN
Shoulder/Pec stretch
Couch stretch x 2 min each side
Those burpee things were horrible 🥶