Mobility
Warm-up
100 meter Run (50% Effort)
200 meter Run (75% Effort)
400 meter Run (90% Effort)
10 Air Squats
10 Push-ups
Fitness Level Substitution: Banded Push-up OR Knee Push-up
Skills / Strength
10 Sets (1:00 Rest)
WOD
3 X 5:00 AMRAPs (2:00 Rest)
Fitness Level Substitution: Banded Pull-ups OR Ring Rows
10 Ring Dips
Fitness Level Substitution: Banded Ring Dips
Equipment Substitution: Narrow Push-ups
Fitness Level Substitution: Banded Narrow Push-ups
5 Deadlifts (Men: 275 / Women: 205 / Beginner: 65lb)
AMRAP = As Many Reps/Rounds As Possible. This WOD is three AMRAPs with 2 minutes of rest between each one. Each AMRAP is 5 minutes long where you will do 5 pull-ups, 10 ring dips, and 5 deadlifts as many times as you can. When your 5 minutes is up, rest for 2 minutes, and then start the second AMRAP where you left the first one off. Do this a total of 3 times and post your total rounds and additional reps to comments.
Ring Dip
Butterfly Kipping Pull-up
Deadlift
Cool-down
Tabata Plank
Fitness Level Substitution: Plank on hands
Tabata intervals are 20 seconds of working as hard as you can followed by 10 seconds of rest and repeating for a total of 8 rounds. Plank with as much weight on your back as you can for 20 seconds and then rest for 10 seconds. Repeat this for a total of 8 rounds. The secret to the plank is getting into the best hollow body position as possible while planking.
Plank
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