Warm Up:
Row 500m
Then…
2 sets:
:30 medicine ball push presses
:30 single-unders
2 sets:
:30 air squats to a medicine ball
:30 single-unders or double-unders
1 set:
:30 medicine ball thrusters
:30 double-unders or double-under attempts
Specific Warm-Up:
Wall Ball Review
WOD:
For time:
150 wall-ball shots (14/20 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 burpees to a plate.
Intended Stimulus: 10-15 Minutes
Intermediate:
For time:
150 wall-ball shots (10/14 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 burpees to a plate.
Beginner:
For time:
100 wall-ball shots (6/10 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
5 burpees to a plate.
HOME WOD:
Equipment:
For time:
150 single-DB thrusters
– Starting at 0:00 and every 2:00 after, perform 7 burpees.
Bodyweight:
For time:
150 PVC overhead squats
– Starting at 0:00 and every 2:00 after, perform 7 burpees.
Movement scaling options:
Burpees: Step up and back and up to and off of plate
Wall ball shots: Load, reps
Partner option:
For time:
300 wall-ball shots
Starting at 0:00 and every 2:00 after, both partners perform
7 burpees to a plate at the same time.
-Partners share work however they’d like.
-May not begin wall-ball shots again until both partners have completed the burpees.
Post-Workout Skill Work:
Accumulate:
2:00 plank hold
2:00 handstand hold