Warm Up:
1 set:
:30 single-unders
10 alternating Spiderman stretches
7 wall-facing squats
1 set:
:30 single-single-double-unders (or attempts)
10 push-ups to down dog
7 wall-facing squats
1 set:
1:00 jump rope practice
10 leg swings across the body/leg
10 leg swings front to back/leg
7 wall-facing squats
Specific Warm-Up:
2 sets:
10 wall-ball shots
:30 double-unders
– Rest 2:00 between sets.
– Use workout variations.
WOD:
3 rounds for time:
30 wall-ball shots (14/20 lb) (9/10 ft)
90 double-unders
Intended Stimulus: 8-12 Minutes
Intermediate:
3 rounds for time:
30 wall-ball shots (10/14 lb) (9/10 ft)
30 double-unders
Beginner:
3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
45 single-unders
Home Workout:
3 rounds for time:
30 single-dumbbell thrusters (35/50 lb)
90 double-unders
Masters 55+ option:
3 rounds for time:
30 wall-ball shots (10/20 lb) (9/9 ft)
50 double-unders
Movement scaling options:
Wall ball shots: Load, reps, med-ball front squats, med-ball push presses
Double under: Reps, timed attempts, single-unders
Cool down :
1 set:
1:00 double-forearm stretch
1:00 foam roll quad/leg