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
Specific Warm-Up:
Toes-To-Bar Progression/Practice
WOD:
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (14/20 lb)(9/10 ft)
Toes-to-bars
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-bars
Intended Stimulus: 10-16 Minutes
Intermediate:
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (14/20 lb)(9/10 ft)
Knees-to-chests
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Knees-to-chests
Beginner:
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (8/12 lb)(9/10 ft)
Hanging knee raises
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Hanging knee raises
HOME WOD:
Equipment:
For time:
1-2-3-4-5-6-7-8-9-10:
Single-DB thrusters
V-ups
Then…
10-9-8-7-6-5-4-3-2-1:
Single-DB thrusters
V-ups
Bodyweight:
For time:
1-2-3-4-5-6-7-8-9-10:
Air squats (2x the reps)
V-ups
Then…
10-9-8-7-6-5-4-3-2-1:
Air squats (2x the reps)
V-ups
Movement scaling options:
Wall-ball shot: Load, DB thruster, wall-ball push press to target, DB front squat
Toes-to-bar: Knees-to-armpits, knees-to-chest, hanging knee raises, V-ups
Partner option:
For time with a partner:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (14/20 lb)(9/10 ft)
Toes-to-bars
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-bars
– Non-working partner hangs from the pull-up bar.
Post-Workout Skill Work:
3-5 sets:
5 GHD hip-back extensions