Saturday September 24, 2022

“Courage is like a muscle. We strengthen it by use.” – Ruth Gordon 

Warm Up: 
1 set:
10 leg swings/leg (across the body)
10 leg swings/leg (front to back)
10 alternating Samson stretches
10 alternating scorpion stretches

1 set:
200-m jog
10 reverse lunges

1 set:
200-m run
10 box step-ups

Specific Warm-Up : 
1 set:
20 mountain climbers
10 wall-ball front squats (facing the target)

1 set:
20 double knee tucks in a plank
10 wall-ball push press (tossing the ball to the target)

1 set:
20 tuck jumps
10 wall-ball shots

1 set:
5 box jumps
5 wall-ball shots (use workout weight)

BENCHMARK WOD: KELLY
5 rounds for time:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb)

Time Cap: 25 Minutes

Intermediate: 
5 rounds for time:
400-m run
30 box jumps (16/20 in)
30 wall-ball shots (10/14 lb)

Beginner:
5 rounds for time:
300-m run
20 step-ups (16/20 in)
20 wall-ball shots (10/14 lb)

HOME WOD: 
Equipment: 
5 rounds for time:
400-m run
30 jumps onto an object
30 single-DB thrusters

Bodyweight: 
5 rounds for time:
400-m run
30 jumps onto an object
30 air squats

Movement scaling options: 
Run: Distance, bike, row
Box jumps: Height, reps, step-ups
Wall-ball shots: Load, reps, wall-ball front squat (shoulder injury)

Partner option:
5 rounds for time with a partner:
400-m run
30 synchro box jumps (20/24 in)
30 synchro wall-ball shots (14/20 lb)

Cool down: 
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot