“Energy and persistence conquer all things.”— Benjamin Franklin
WOD:
For time:
60 burpees
50 wall-ball shots (14/20 lb)(9/10 ft)
40 thrusters (35/45 lb)
30 toes-to-bars
20 pull-ups
10 chest-to-bar pull-ups
Intended stimulus: 10-18 Minutes
Intermediate:
For time:
60 burpees
50 wall-ball shots (10/14 lb)(9/10 ft)
40 thrusters (35/45 lb)
18 toes-to-bars
12 pull-ups
6 chest-to-bar pull-ups
Beginner:
For time:
30 burpees
30 wall-ball shots (6/10 lb)(8/9 ft)
20 DB thrusters (10/15 lb)
20 hanging knee raises
10 ring rows
10 jumping pull-ups
– Use two dumbbells.
Home Workout:
For time:
60 burpees
50 single-dumbbell goblet squats (35/50 lb)
40 single-arm dumbbell thrusters (35/50 lb)
30 alternating single-arm dumbbell power cleans (35/50 lb)
20 double-dumbbell power cleans (35/50 lb)
10 double-dumbbell hang power cleans (35/50 lb)
Movement scaling options:
Burpees: Reps, up-downs
Wall ball shots: Reps, load, height, med-ball squats, dumbbell thrusters
Thrusters: Reps, load, push presses, front squats
Toes to bars: Reps, range of motion, lying leg raises
Pull ups: Reps, ring rows
Chest to bar pull ups: Reps, jumping pull-ups
Post-Workout Skill Work:
3 sets:
:30 KB side-bends, left
:15 rest
:30 KB side bends, right
:15 rest