DB step overs, dips, and toes to bar

Warm-Up

8 minutes to complete: 400m run 5 Bird Dogs each side 5 Forward Rollouts 5 Reverse Rollouts 10 Slow Mountain Climbers 10 Hollow Body Rocks 5 Scapular Pull-Ups 5 Strict Pull-Ups 10 Push-Ups 15 Wall Squats 5 Reverse Lunge + Single Leg RDL each leg M/W/F- Back Plank in remaining time T/TH/SA- Hollow Body Hold in remaining time

Watch the Standard Warm-Up Video Here

For time:

30 DB Box Step overs (20s/30s, 20 inch box)

18-14-10-6:

  • Dips
  • Toes to bar

30 DB Box Step overs (20s/30s, 20 inch box) 

Coach’s choice finisher after the WOD

The goal is to get this workout done in 9 to 13 minutes. The DB box step overs for the buy in and cash out need to meet these standards: hold a dumbbell each hand (20s/30s are RX), both feet need to touch ground on other side of box to count the rep, you DO NOT have to stand up straight, the RX height for box height is 20 inches for EVERYBODY, but you may scale down the height from there if you need to. 

Pacing the movements:  Pick movements that make it so that you need to break up the 18 and 14 reps 2 or 3 times, and the sets of 10 and 6 should need to be broken once or unbroken.  Dips on rings is RX, then rings with band, then matador with or without band, then parallettes with or without feet elevation.  Toes to bar to knees to elbows to knees as high as possible to v ups. 

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