Warm Up:
1 round:
20 single-unders
1:00 inchworm + push-ups
20 single-unders
1:00 hollow rocks
20 single-unders
1:00 up-downs
20 single-unders
1:00 plank shoulder taps
20 single-unders
1:00 burpees
Skill Work:
On a 6:00 running clock:
5-7 squat therapy reps
WOD:
For time:
100 wall-ball shots (14/20 lb) (9/10 ft)
400-m run
200-ft DB overhead walking lunge (35/50 lb)
– Use one DB.
Intended Stimulus: 8-13 Minutes
Intermediate:
For time:
80 wall-ball shots (14/20 lb) (9/10 ft)
400-m run
200-ft DB overhead walking lunge (25/35 lb)
– Use one DB.
Beginner:
For time:
50 wall-ball shots (8/10 lb) (9/10 ft)
400-m run
100-ft walking lunge
Home Workout:
For time:
100 single-dumbbell thrusters (35/50 lb)
400-meter run
200-ft single-arm dumbbell overhead walking lunge (35/50 lb)
– Use one dumbbell for both movements.
– For the thrusters, hold the dumbbell with both hands by each head and the handle parallel to the floor (like a barbell).
Movement scaling options:
Wall ball shots: Load, reps, med-ball front squat (overhead limitation), med-ball push press (squat limitation)
Run: Distance, substitutions
DB Overhead walking lunge: Load, distance, walking lunge (unloaded)
Cool down:
1 set:
1:00 couch stretch/side
1:00 hamstring stretch/side