Warm Up:
2 sets:
:30 jumping jacks
:10 Samson stretch/leg
:30 mountain climbers
:10 Cossack squat stretch/leg
Specific Warm-Up:
2 sets:
4-8 wall-ball shots
4-8 sit-ups
– Use workout variations.
WOD:
2 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 sit-ups
Intended Stimulus: 7-12 Min
Intermediate:
2 rounds for time:
50 wall-ball shots (10/14 lb) (9/10 ft)
35 sit-ups
Beginner:
2 rounds for time:
25 wall-ball shots (6/10 lb) (9/10 ft)
25 sit-ups
Home Workout:
2 rounds for time:
50 single-arm dumbbell thrusters (35/50 lb)
50 sit-ups
– Switch arms as needed.
Movement scaling options:
Wall ball shot:Load, reps, med-ball push press or front squat
Sit up: Reps, foot-anchored sit-ups, plank hold
Post-Workout Skill Work:
On a 10:00 clock:
Low-ring muscle-up transition practice