Warm Up
5 Minute Row
Then 2 Rounds:
-10 Hand Release Push Ups
-10 Box Step Ups
-10 Good Mornings (Empty Barbell)
-10 Deadlifts (Empty Barbell at shin level)
WOD:
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
-6 Push Up + Up and Over
-10 Box Jump Overs
-12 Barbell Deadlifts
RX Men: 135# RX Women: 95#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-11 Rounds
We are shooting for roughly 1:30-2:00 per round on this one. Deadlifts should take less than a minute and be performed in 1-2 sets.
PUSH UP + UP AND OVER
1 rep = 1 push up + 1 up and over.
Plant your hands next to a stack of plates or other object 4-6 inches high. Get crazy with a med ball if you want!
First, do a push up. Keep a rigid body position with belly tight.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the up and over, stay in the plank/top of the push up. Walk your hands up on to the object, then over to the opposite side.
Customize with knee push ups then to plank for the up and over. You could also do push up + taps.
BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 10 reps in roughly :30-:40. Jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in.
If you are unable to jump at this time, go with step up and overs.
DEADLIFTS
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don’t lean back.
To lower – reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.