Warm Up:
3 rounds x 10 reps or :30 of:
Samson stretch
Overhead squats
Sit-ups
Hip extensions/good mornings
Pull-ups
Dips
Specific Warm-Up:
Wall-Ball Shot Progression
WOD:
AMRAP 10:
20 wall-ball shots (14/20 lb)(10/11 ft)
10 strict pull-ups
Intermediate:
AMRAP 10:
20 wall-ball shots (10/14 lb)(10/11 ft)
5 strict pull-ups
Beginner:
AMRAP 10:
12 wall-ball shots (6/10 lb)(10/11 ft)
6 ring rows
HOME WOD:
Equipment:
AMRAP 10:
20 single-DB thrusters
10 double-DB bent over rows
Bodyweight:
AMRAP 10:
20 air squats
10 hand-release push-ups
Movement scaling options:
Wall ball shot: Load, medicine-ball squats or throws, DB thruster variations
Strict pull-up: Reps, banded pull-ups, feet-elevated ring rows
Partner option:
AMRAP 15:
30 wall-ball shots (14/20 lb)(10/11 ft)
15 strict pull-ups
– Partner hangs from the pull-up bar while the other performs wall-ball shots.
– Partner holds a handstand while the other performs strict pull-ups.
Post-Workout Skill Work:
4 rounds:
:20 med-ball Russian twists (14/20 lb)
– Rest :10
:20 handstand hold
– Rest :10