Warm Up:
2 rounds:
10 jumping jacks
10 over-the-fences
10 jumping jacks
10 Samson lunges
10 jumping jacks
Specific Warm-Up:
3 rounds:
4-calorie row
12 double-unders
:30 wall-ball shots
– Use workout variations of each movement.
– Rest 1:00 between rounds
WOD:
4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
– Rest 2 minutes between rounds.
Intermediate:
4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots (10/14 lb) (9/10 ft)
– Rest 2 minutes between rounds.
Beginner:
4 x 2-minute rounds for reps of:
9-cal row
24 single-unders
Max-reps wall-ball shots (6/10 lb) (9/10 ft)
– Rest 2 minutes between rounds.
Home Workout:
4 x 2-minute rounds for reps of:
18 alternating reverse lunges
24 double-unders
Max-reps single-dumbbell thrusters (35/50 lb)
– Rest 2 minutes between rounds.
Movement scaling options:
Row: Calories, substitutions
Double unders:Reps, attempts, single-unders
Wall balls: Load, target height, med-ball push press, med-ball front squat
Cool down:
2 rounds:
1:00 calf roll/side
1:00 quad smash/side