Warm Up:
2 sets:
:30 medicine ball push presses
10 alternating single-leg deadlifts
10 alternating seated single-leg leg-lifts
2 sets:
:30 air squats to a medicine ball
10 medicine ball deadlifts
10 supine leg raises (both legs)
1 set:
:30 medicine ball thrusters
:30 seated leg-lift hold from the floor
:30 support hold from rings or box
Specific Warm-Up:
3 sets x 10 wall-ball shots
WOD:
For time:
35/50 cal. bike
1:00 L-sit hold
50 wall-ball shots (14/20 lb) (9/10 ft)
Time Cap: 15 Minutes
Intermediate:
For time:
28/40 cal. bike
1:00 L-sit hold (knees bent)
50 wall-ball shots (10/14 lb) (9/10 ft)
Beginner:
For time:
21/30 cal. bike
1:00 plank hold
50 wall-ball shots (6/10 lb) (9/10 ft)
HOME WOD:
Equipment:
For time:
500-m run
1:00 L-sit hold
50 single-DB thrusters
Bodyweight:
For time:
500-m run
1:00 L-sit hold
50 jumping air squats
Movement scaling options:
Bike: Maintain calories
L-sit hold: Single-leg L-sit, knee tuck in support, seated leg raise
Wall-ball shots: Maintain reps and reduce loading
Partner option:
For time:
70/100 cal. bike / Resting partner holds wall ball overhead
1:00 L-sit hold / Resting partner hangs from pull-up bar
50 synchronized wall-ball shots (14/20 lb) (9/10 ft)
Post-Workout Skill Work:
Accumulate:
30 L-pull-ups