To end our week, we will perform a descending ladder of pull-ups and wall balls, from ten repetitions down to one repetition. This means that you will perform 10 pull-ups and 10 wall balls, then 9 pull-ups and 9 wall balls, then 8 pull-ups and 8 wall balls, and so on until you finish by completing the last round of 1 pull-up and 1 wall ball. This WOD will be quick but challenging. The first few rounds will be difficult, but remember, it gets easier every round!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
10-9-8-7-6-5-4-3-2-1:
Pull-ups
Wall balls (20lb, 14lb)
Beginners can modify the rep scheme and scale the movements. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
8-7-6-5-4-3-2-1:
Ring rows
Wall balls (10lb, 10lb) or wall ball goblet squats or air squats or sit-to-stands
Many people will feel comfortable getting through all the repetitions if they simply scale the movements. Another version of today’s WOD might look like this:
Scaled 2:
For time:
10-9-8-7-6-5-4-3-2-1:
Jumping pull-ups
Wall balls (14lb, 10lb)
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 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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