Warm Up:
2 rounds with a partner:
100-m run tossing med ball back and forth
10 med-ball chest passes
10 med-ball squat + throws
10 med-ball sit-up tosses
Workout Prep:
1 round:
5 wall-ball shots
3 toes-to-bars
WOD:
5 rounds for time:
200-m run
15 wall-ball shots (14/20 lb)(9/10 ft)
10 toes-to-bars
Intended Stimulus: 10-15 Minutes
Intermediate:
Same as Rx
Beginner:
5 rounds for time:
200-m run
10 wall-ball shots (8/10 lb)(9/10 ft)
10 hanging knee raises
HOME WOD:
Equipment:
5 rounds for time:
200-m run
15 single-DB thrusters
15 v-ups
Bodyweight:
5 rounds for time:
200-m run
25 air squats
15 v-ups
Movement scaling options:
Run: Substitutions
Wall-ball shot: Load, reps
Toes to bar: Range of motion, Ab-mat sit-up
Limited equipment option:
5 rounds for time:
200-m run
20 jumping squats
20 sit-ups
Post-Workout Skill Work:
5 sets:
Max hanging L-sit hold