WOD:

#twentysomething

AMRAP 20:

30 Overhead Squats (95/65)  *Scale to Front Squats

30 Box Jumps (24″/20″)

30 Toes to Bar *Scale to Hanging Knee Raises

30 Calorie Row  (Cal Bike 25/18) 

CASHOUT:

#body armor

3 Supersets:

12-21 Close Grip Pushups
12 Chest Supported Row*  or Bent over Double DB Row

*Chest Supported Row
Placing a bench on a stack of plates, this is horizontal row where we are parallel to the floor by laying flat on the bench. Athlete’s choice to use a barbell or dumbbells.

Into…

3 Supersets:

16 Face Down DB Reverse Flys*
Max Effort L-Sit Hold – Scale to Max Effort Hollow Body Hold

*Face Down DB Reverse Fly

With the bench set-up from the previous station, the DB reverse fly is executed with locked out arms. In the bottom range of motion, point your thumbs outwards, so that as we move into the reverse fly, the thumbs will point to the ceiling (into external rotation).

OPTIONAL WORK:

#stamina builder

For Time:

50 Double-Unders, 20′ HS Walk, 50 AbMat Sit-Ups, 20′ HS Walk

40 Double-Unders, 20′ HS Walk, 40 AbMat Sit-Ups, 20′ HS Walk

30 Double-Unders, 20′ HS Walk, 30 AbMat Sit-Ups, 20′ HS Walk

20 Double-Unders, 20′ HS Walk, 20 AbMat Sit-Ups, 20′ HS Walk

10 Double-Unders, 20′ HS Walk, 10 AbMat Sit-Ups, 20′ HS Walk