Warm Up:
Partner Med Ball Toss
Specific Warm-Up:
1 set:
5 wall-ball shots (hold at the bottom for :02)
5 wall-ball shots (slow)
8 wall-ball shots (fast)
PARTNER WOD:
AMRAP 14 with a partner:
8 chest-to-bar pull-ups
8 wall-ball shots (14/20 lb) (9/10 ft)
– Partners alternate full rounds.
– One partner works at a time.
Intermediate:
AMRAP 14 with a partner:
8 pull-ups
8 wall-ball shots (14/20 lb) (9/10 ft)
– Partners alternate rounds.
– Score is total time.
Beginner:
AMRAP 14 with a partner:
8 jumping pull-ups
8 wall-ball shots (10/14 lb) (9/10 ft)
– Partners alternate rounds.
– One partner works at a time.
Home Workout:
AMRAP 14 with a partner:
10 double-DB bent over rows (35/50 lb)
10 single-DB thrusters
– Partners alternate full rounds.
– One partner works at a time.
Movement scaling options:
Chest to bar pull-ups: Kipping pull-ups, jumping chest-to-bar pull-ups, ring rows
Wall ball shots: Load, med-ball squats, med-ball push presses
Post-Workout Skill Work:
10 total sets with a partner:
10 weighted sit-ups (14/20 lb)
10 sit-ups
– One partner works at a time.
– 5 sets per partner.