Warm Up:
1 set:
10 alternating Samson stretches
10 alternating scorpion stretches
10 Kang squats
1 set:
200-m run
20 alternating walking lunges
10 up-downs over med-ball
1 set:
200-m run
20 air squats
10 med-ball rotational tosses/side
Specific Warm-Up:
Wall ball progression
WOD:
5 x 3:00 rounds for reps:
200-m weighted run (14/20 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.
Intermediate:
5 x 3:00 rounds for reps:
200-m weighted run (10/14 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.
Beginner:
5 x 3:00 rounds for reps:
100-m weighted run (6/10 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.
HOME WOD:
Equipment:
5 x 3:00 rounds for reps:
200-m weighted run
Max reps single DB thruster
– Rest 1:00 between rounds.
Bodyweight:
5 x 3:00 rounds for reps:
200-m weighted run
Max reps weighted thruster
– Rest 1:00 between rounds.
Movement scaling options:
Weighted run: Load, distance, weighted bike, weighted step-up
Wall-ball shots: Load, DB thruster, air squat
Limited equipment:
5 x 3:00 rounds for reps:
200-m weighted run
Max reps DB thrusters (20/35 lb)
– Rest 1:00 between rounds.
Post-Workout Skill Work:
4 sets:
:20 sit-ups
– Rest :10
:20 hollow rocks
– Rest :10