We will end the week with a workout that is both a physical challenge and a mental challenge. In four 3-minute intervals, you will perform a 10 calorie row followed by as many wall balls as possible. You will then have one minute to rest before beginning the next round. Your score will be the number of wall balls you perform in total.
To time today’s workout using the SmartWOD app, use the following steps:
(1)Press “TABATA”.
(2)Choose 4 rounds of 3:00 work and 1:00 rest.
(3) Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Four 3-minute rounds for max wall balls:
10 calorie row
Max effort wall balls (20lb, 14lb)
*Rest 1 minute between rounds
You can scale today’s WOD by reducing the number of calories you row to start each round. If you struggle with wall balls, consider performing dumbbell thrusters instead. A beginner’s version of today’s WOD could look like this:
Scaled 1:
Four 3-minute rounds for max wall balls:
5 calorie row
Max effort wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb)
*Rest 1 minute between rounds
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
Four 3-minute rounds for max wall balls:
8 calorie row
Max effort wall balls (14lb, 10lb)
*Rest 1 minute between rounds
Your score is the number of wall balls you complete during today’s workout. If you’d 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:
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