BENCHMARK WOD: KELLY
5 rounds for time of:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Step down from the box.
Intended Stimulus: 22-30 Minutes
Intermediate:
5 rounds for time with a partner:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
– Run together, divide box jumps and wall-ball shots as needed.
– Step down from the box.
Beginner:
5 rounds for time with a partner:
400-m run
20 box jumps or step-ups (12/20 in)
20 wall-ball shots (6/10 lb) (9/9 ft)
– Divide run, box jumps, and wall-ball shots as needed.
– Step down from the box.
Score: Total time
Home Workout:
5 rounds for time of:
400-meter run
30 object jumps (20/20 in)
30 dumbbell thrusters (35/50 lb)
– Jump onto or over the object; step down if applicable.
– Use one dumbbell.
Movement scaling options:
Run: Distance, bike, row
Box jumps: Height, reps, step-ups
Wall ball shots: Load, reps, med-ball front squats, dumbbell push presses
Cool down:
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot