Warm Up:
1 set:
:30 jumping jacks
10 med-ball good mornings
10 med-ball front squat squats
10 med-ball shoulder presses
1 set:
:30 up-downs
10 med-ball bent over rows
10 med-ball push presses to target (throw the ball to the target)
1 set:
:30 burpees
10 wall-ball shots
Specific Warm-Up:
Rope Climb Progression
WOD:
Every 2:00 for 6 rounds:
2 rope climbs (15 ft)
Max wall-ball shots in remaining time (14/20 lb)(9/10 ft)
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.
Intermediate:
Every 2:00 for 6 rounds:
2 rope climbs (10 ft)
Max wall-ball shots in remaining time (10/14 lb)(9/10 ft)
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.
Beginner:
Every 2:00 for 6 rounds:
6 pull-to-stands
Max wall-ball shots in remaining time (8/10 lb)(9/10 ft)
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.
Home Workout:
Every 2:00 for 6 rounds:
12 DB hang power cleans (35/50 lb)
Max single-DB thrusters (25/35 lb)
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.
Movement scaling options:
Rope climb: Reps, height, 6 pull-to-stands
Wall balls: Load, DB thruster, med-ball front squat (overhead limitation), med-ball push press to target (squat limitation)
Cool down:
2 sets:
:30 double forearm stretch
1:00 foam roll quads