Warm Up:
2 rounds with a partner:
10 med-ball chest passes
10 med-ball squat + throws
10 med-ball sit-up tosses
Wall-ball Shot Review
1 round:
5 med-ball squats
5 med-ball presses
5 med-ball thrusters
5 wall-ball shots
Mini Round:
2 rounds:
5 wall-ball shots
3 toes-to-bars
WOD:
3 x AMRAP 3:
20 wall-ball shots (14/20 lb) (9/10 ft)
15 toes-to-bars
– Rest 2:00 between AMRAPs.
Intermediate:
3 x AMRAP 3:
15 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
– Rest 2:00 between AMRAPs.
Beginner:
3 x AMRAP 3:
10 wall-ball shots (10/14 lb) (8/9 ft)
10 hanging knee raises
– Rest 2:00 between AMRAPs.
HOME WOD:
Equipment:
3 x AMRAP 3:
20 single-DB thrusters
15 V-ups
– Rest 2:00 between AMRAPs.
Bodyweight:
3 x AMRAP 3:
20 jumping squats
15 V-ups
– Rest 2:00 between AMRAPs.
Movement scaling options:
Wall ball shot: Target height, Load, DB thruster, wall-ball push press to target, DB front squat for overhead limitation
Toes to bar: Range of motion, V-ups
Limited equipment option:
3 x AMRAP 3:
20 DB thrusters (20/35 lb)
15 V-ups
– Rest 2:00 between AMRAPs.
Post-Workout Skill Work:
Accumulate:
50 GHD hip extensions
– Pause for :02 at top of each rep.