Warm Up:
1 set:
:20 plank hold
:20 left-sided plank hold
:20 right-sided plank hold
20 alternating lunges
200-m jog
1 set:
10 sit-ups
10 box step-ups
10 air squats
10 up-downs
200-m jog
1 set:
10 sit-ups
10 box jumps
10 jumping squats
10 burpee-to-target
200-m run
Skill Work:
EMOM 5:
5-10 heavy wall-ball shots
– Use a load heavier than typically used and/or throw to a higher target.
WOD:
For time:
50 sit-ups
40 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
20 burpees-to-target
1,000-m run
20 burpees-to-target
30 wall-ball shots
40 box jumps
50 sit-ups
Time Cap: 24 Minutes
Intermediate:
For time:
50 sit-ups
40 box jumps (16/20 in)
30 wall-ball shots (10/14 lb) (9/10 ft)
20 burpees-to-target
1,000-m run
20 burpees-to-target
30 wall-ball shots
40 box jumps
50 sit-ups
Beginner:
For time:
40 sit-ups
32 step-ups (16/20 in)
24 wall-ball shots (10/14 lb) (9/10 ft)
16 burpees-to-target
800-m run
16 burpees-to-target
24 wall-ball shots
32 step-ups
40 sit-ups
Movement scaling options:
Sit-ups: Volume, 1:30 plank hold
Box jumps: Volume, height, step-ups
Wall-ball shots: Volume, load, wall-ball front squat, wall-ball push press
Burpee to target: Height of target, up-down
Run: Distance, bike, row, skierg
Scale-up: GHD sit-ups, wall-ball shots (14/20 lb) (10/11 ft)
Partner option:
For time:
100 sit-ups
80 box jumps (20/24 in)
60 wall-ball shots (14/20 lb) (9/10 ft)
40 burpees-to-target
1,000-m run
40 burpees-to-target
60 wall-ball shots
80 box jumps
100 sit-ups
One athlete working at a time, except for the run.
Cool down :
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold