Thursday July 4, 2024

“Life is tough my darling, but so are you.” – Stephanie Bennett Henry

Warm Up: 
2 sets:
20 jumping jacks
5 kettlebell deadlifts
5 box step-ups
5 single-arm kettlebell swings/arm (eye-level)
5 box step-ups
5 kettlebell swings
5 box jumps
50-ft single-arm kettlebell overhead carry/arm
5 box jumps

Specific Warm-Up:
2 sets:
6 med-ball squats
6 med-ball push presses to target
6 wall-ball shots
– Rest :30 between each movement.

BENCHMARK WOD: MORRISON
50-40-30-20-10 reps for time:
Wall-ball shots (14/20 lb) (9/10 ft)
Box jumps (20/24 in)
KB swings (35/53 lb)
– Step down from the box.

Intended Stimulus: 18-24 Min

Intermediate: 
50-40-30-20-10 reps for time with a partner:
Wall-ball shots (10/14 lb) (9/10 ft)
Box jumps (20/24 in)
KB swings (35/53 lb)
– Step down from the box.

Beginner:
40-30-20-10 reps for time with a partner:
Wall-ball shots (6/10 lb) (9/10 ft)
Box step-ups (12/20 in)
KB swings (18/26 lb)
– Step down from the box.

Home Workout: 
50-40-30-20-10 reps for time:
Single-arm dumbbell thrusters (35/50 lb)
Object jumps
Single-dumbbell swings (35/50 lb)
– Jump to or over a knee-height object; step down.

Movement scaling options:
Wall ball shot: Reps, load, target height, med-ball front squats, med-ball push presses
Box jump: Reps, box height, step-ups
KB swings: Reps, load, Russian kettlebell swings

Cool down:
2 sets:
:30 frog stretch
:30 couch stretch/leg