Warm Up
5 Minute Row/Bike
Then...
2 Rounds:
-10 Jumping Air Squats
-10 Scap Pull Ups
-5 Strict Pull Ups
-10 Box Step Ups
WOD:
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
-10 Front Squats
-10 Pull Ups
-10 Box Jumps
Suggested Weight Men: 95#
Suggested Weight Women: 65#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-9 Rounds
COACHES NOTES
To hit the goal, you’ll need to average a round roughly every 1:20-1:50. Choose a load on the squats that you can knock out 10 unbroken most if not all the way. Choose a pull up variation you can complete 10 reps in 1-2 sets for at least the first 8-9 minutes of the workout.
FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!
Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.
CUSTOMIZATION
Go lighter
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
No Push Up Renegade Row
Ring Row
Supine Row
Banded Pull Ups
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges.
CUSTOMIZATIONS
Step Ups
Jump Overs