Warm Up:
1 set:
10 up-downs over med ball
10 air squats (use med ball as a target)
10 weighted sit-ups
10 med ball swings (to eye level)
1 set:
10 up-downs over med-ball
10 med ball front squats
10 Russian twist
10 med ball push press
1 set:
10 up-downs over med-ball
10 med ball thrusters
10 weighted v-ups
10 med ball thrusters
Skill Work:
1 set:
Max-rep unbroken wall-ball shots
– Use a load that allows for 30+ reps.
WOD:
AMRAP 10:
35 double-unders
7 DB thrusters (35/50 lb)
Intermediate:
AMRAP 10:
35 double-unders
7 DB thrusters (20/35 lb)
Beginner:
AMRAP 10:
35 single-unders
7 DB thrusters (10/15 lb)
HOME WOD:
Equipment:
AMRAP 10:
35 double-unders
7 DB thrusters
Bodyweight:
AMRAP 10:
35 lateral line hops
7 weighted thrusters
Movement scaling options:
Double-unders: :30 double-unders, single-unders
DB thrusters: Load, DB front squat (only), DB push press (only)
Partner option:
AMRAP 12:
30 double-unders
7 DB thrusters (35/50 lb)
– Alternate complete rounds with your partner.
Cool down / Post-Workout Skill Work:
3 sets:
:45 child pose
:45 frog stretch