Thursday March 2, 2023

“Today is another chance. Make yourself proud.” -Anonymous

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