Warm Up:
2 sets:
:45 row
6 Samson stretch lunges
10 step-ups
5 med-ball squats
5 wall-ball shots
Specific Warm-Up:
3 sets:
150-meter row
3 box jumps
5 deadlifts
– Rest 1:00 between sets.
– Build to workout load.
WOD: KELLY BROWN
5 rounds for time:
440-m row
10 box jumps (24/30 in)
10 deadlifts (185/275 lb)
10 wall-ball shots (14/20 lb)
– 25:00 time cap.
Intended Stimulus: 15-25 Minutes
Intermediate:
5 rounds for time:
440-m row
10 box jumps (20/24 in)
10 deadlifts (95/135 lb)
10 wall-ball shots (10/14 lb)
– 25:00 time cap.
Beginner:
3 rounds for time:
440-m row
10 box step-ups (12/20 in)
10 deadlifts (55/75 lb)
10 wall-ball shots (6/10 lb)
– 25:00 time cap.
Home Workout:
5 rounds for time:
440-meter run
10 broad jumps (3/4 ft)
10 double-dumbbell deadlifts (35/50 lb)
10 single-arm dumbbell thrusters (35/50 lb)
– 25:00 time cap.
– Use one dumbbell for the thrusters; switch arms as needed.
Movement scaling options:
Row: Distance, substitutions
Box jump:Height, step-up
Deadlift: Load
Wall ball shot: Load, target height, med-ball push press or front squat
Cool down:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg