Warm Up:
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 Med-ball Russian twists
:20 Med-ball walking lunges
:20 up-downs
:20 box step-overs
– Hold the med ball however you choose during the lunges.
WOD:
For time:
20 wall-ball shots (14/20 lb) (9/10 ft)
18 box jump-overs (20/24 in)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap 12:00
Intermediate:
For time:
20 wall-ball shots (10/14 lb) (9/10 ft)
18 box jump-overs (20/24 in)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
– Athletes may step up on the box.
Time cap 12:00
Beginner:
For time:
20 wall-ball shots (10/14 lb) (9/10 ft)
18 box step-overs (20/20 in)
30 wall-ball shots
18 box step-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box step-overs
30 wall-ball shots
18 box step-overs
20 wall-ball shots
– Athletes may step up on the box.
– The load is a suggested starting point. If you are completing all the workouts in the
Foundations division, you are free to decrease or increase the load as your skill level allows.
Time cap 12:00
Home Workout:
For time:
20 dumbbell thrusters (15/25 lb)
18 object jump-overs (20/24 in)
30 dumbbell thrusters
18 object jump-overs
40 dumbbell thrusters
18 dumbbell box step-overs
66 dumbbell thrusters
18 dumbbell box step-overs
40 dumbbell thrusters
18 object jump-overs
30 dumbbell thrusters
18 object jump-overs
20 dumbbell thrusters
– Use two dumbbells for the thrusters.
– Use one dumbbell for the box step-overs.
Time cap 12:00
Cool down:
1 set:
1:00 banded shoulder stretch/arm
1:00 pigeon stretch/leg:30 pigeon stretch/leg