BENCHMARK WOD: KELLY
5 rounds for time of:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
intended stimulus: sub 30 minutes
Intermediate:
4 rounds for time:
400-m run
20 box jumps (20/24 in)
30 wall-ball shots (10/14 lb) (9/10 ft)
Beginner:
4 rounds for time:
200-m run
20 box jumps (12/12 in)
20 wall-ball shots (6/10 lb) (8/9 ft)
Home Workout:
5 rounds for time of:
400-meter run
30 object jumps (20/20 in)
30 dumbbell thrusters (35/50 lb)
– Jump onto or over the object; step down if applicable.
– Use one dumbbell.
Movement scaling options:
Run: Distance, bike, row
box jumps: Height, reps, step-ups
Wall ball shots: Load, reps, wall-ball front squats, med-ball push presses
Cool down:
1 set:
100-meter recovery walk
1:00 Samson stretch/side
1:00 elevated pigeon stretch/side