Friday December 9, 2022

“You don’t have to go fast. You just have to go.” -Anonymous

Warm Up: 
1 set:
5 wall-ball chest passes with a partner
5 wall-ball bounce passes with a partner
10 alternating box step-ups with a partner

5 wall-ball chest passes with a partner
5 wall-ball bounce passes with a partner
10 alternating squat jumps with a partner

5 wall-ball chest passes with a partner
5 wall-ball bounce passes with a partner
10 alternating box step-ups + step-off box and land in a squat

3 sets:
5 shoulder presses – elbows in front of bar in the rack
5 sumo deadlifts – feet are just wider than squat stance
5 jumps in place (On sets 2 and 3 have athletes box jump with a step-down)

Pre-WOD Prep:
2-3 sets:
5 wall-ball shots
5 push presses
5 box jumps
5 sumo deadlift high pulls

BENCHMARK WOD: FIGHT GONE BAD!
3 rounds for reps:
1:00 wall-ball shot (14/20 lb)(9/10 ft)
1:00 push press (55/75 lb)
1:00 box jump (20 in)
1:00 sumo deadlift high pull (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.

Intermediate: 
Same as Rx

Beginner:
3 rounds for reps:
1:00 wall-ball shot (6/10 lb)(9/10 ft)
1:00 push press (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 sumo deadlift high pull (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.

HOME WOD: 
Equipment: 
3 rounds for reps:
1:00 DB goblet squats
1:00 single-DB push presses
1:00 jumps onto, or over, an object (20 in)
1:00 DB sumo deadlift high pulls
1:00 up-downs
– Rest 1:00 between rounds.

Bodyweight: 
3 rounds for reps:
1:00 air squats
1:00 pike push-ups (floor)
1:00 jumps onto, or over, an object (20 in)
1:00 unweighted good mornings
1:00 up-downs
– Rest 1:00 between rounds.

Movement scaling options:
Wall ball shot: Reduce loading first and then the height
Push press: Reduce loading, DB push press
Box jump: Reduce height as low as needed, jumps over a line, 20-in box step-ups
Sumo DL high pull: Reduce loading, KB SDHP
Row: Any machine

Cool down: 
2 sets:
:30 lacrosse ball calf roll/leg
:30 lacrosse ball foot roll/foot