We will end the week with a longer workout that includes a new movement, the wall walk. If wall walks are new for you, proceed cautiously. Only move as close to the wall as you feel comfortable with. Also, be extremely careful as you tire. Consider performing Rx wall walks for the first half of the workout, then scaling the movement for the second half of the WOD.
The numbers in parentheses beside the movements are the suggested box heights to use. The height for males is listed first, and the height for females is listed second. Use a height that is right for you.
If you are an experienced athlete, please perform the following WOD as prescribed (Rx):
Rx:
10 rounds for time:
8 box jumps (24in., 20in.)
6 toes-to-bar
4 Superman holds
2 wall walks
Beginners should feel free to modify both the movements and the number of rounds. Most beginners will not feel comfortable performing wall walks. That is okay! Please do inch worms instead. Also feel free to reduce the height of the box jumps and to substitute toes-to-rig for toes-to-bar. A beginner version of today’s WOD could look like this:
Scaled 1:
8 rounds for time:
8 box jumps to 45lb plate
6 toes-to-rig
4 Superman holds
2 inchworms
Many people will feel comfortable getting through all 10 rounds if they simply modify the movements. Another version of today’s WOD might look like this:
Scaled 2:
10 rounds for time:
8 box jumps to comfortable height
6 hanging knee lifts
4 Superman holds
2 wall walks on box
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete the WOD. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
Good one. Barely made it in 23min.