Warm Up:
1 set:
:30 single-unders
:30 air squats
:30 shoulder taps
:30 rest
1 set:
:30 single-unders
:30 prisoner squats
:30 knee push-ups
:30 rest
1 set:
:30 double-unders
:30 squat therapy
:30 push-ups
:30 rest
1 set:
:30 double-unders
:30 wall-ball front squats
:30 wall-ball push press
Specific Warm-Up:
1 set:
15 unbroken wall-ball shots
BENCHMARK WOD: KAREN
For time:
150 wall-ball shots (14/20 lb) (9/10 ft)
Time Cap: 12 Minutes
Intermediate:
Same as Rx
Beginner:
For time:
100 wall-ball shots (6/10 lb) (9/10 ft)
Movement scaling options:
Wall-ball shots: Load, volume, height of target
Alternate Workout:
Partner Option:
For time with a partner:
300 wall-ball shots (14/20 lb) (9/10 ft)
-Resting partner must maintain a push-up plank
-The athlete performing wall-ball shots cannot start until their partner is in the push-up plank position
-15:00 time cap
Post-Workout Skill Work:
5 sets:
20 weighted med-ball sit-ups (20/14 lb)
20 med-ball knee tucks