Warm Up:
AMRAP 6:
20 lateral hops over med ball
10 med ball deadlift
10 med ball bent over rows
10 alternating med ball lunges
Specific Warm-Up:
1 set:
10 wall-ball front squat (facing the target)
10 jumping pull-ups
1 set:
10 wall-ball push press (toss ball to target)
5 banded pull-ups or strict pull-ups
1 set:
10 wall-ball shots (normal height target)
5 med-ball weighted pull-ups
1 set:
10 wall-ball shots (higher target)
5 med-ball weighted pull-ups
WOD:
5 rounds for time:
20 wall-ball shots (14/20 lb) (11/12 ft)
10 med-ball weighted pull-ups (14/20 lb)
Time Cap: 18 Min
Intermediate:
5 rounds for time:
20 wall-ball shots (10/14 lb) (11/12 ft)
10 strict pull-ups
Beginner:
3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
10 assisted strict pull-ups
HOME WOD:
Equipment:
5 rounds for time:
20 jumping DB squats
10 weighted sit-ups
Bodyweight:
5 rounds for time:
20 jumping weighted squats
10 weighted sit-ups
Movement scaling options:
Wall-ball shots: Load, height, wall-ball front squat, wall-ball push press
Med ball weighted pull-ups: Load, strict pull-ups, banded pull-up, jumping pull-up
Partner option:
5 rounds for time:
30 wall-ball shots (14/20 lb) (11/12 ft)
15 med ball weighted pull-ups (14/20 lb)
Post-Workout Skill Work:
Accumulate:
150 weighted partner sit-ups (14/20 lb)
– Partners face each other and pass the med-ball back and forth.
– 75-reps per partner.