Friday - 7/26/24

Warm-up

Our last workout of the week contains only two movements: wall balls and box jumps. Pick a weight for your wall balls that allows you to complete large sets. Ideally, you should be able to complete each round of wall balls in today’s workout in no more than two sets. And, as always, be careful on the box jumps! Switch to a shorter box or box step-ups if you need to. Don’t be afraid to scale today. You’ll still get in a great workout!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

For time:

40 wall balls (20lb, 14lb)

30 box jumps (24in., 20in.)

30 wall balls

20 box jumps

20 wall balls

10 box jumps

10 wall balls

Beginners can scale the rep scheme and modify the movements in today’s workout to make it more doable. Dumbbell thrusters, air squats, or sit-to-stands can be substituted for the wall balls, and box step-ups can be substituted for the box jumps if needed. A beginner’s version of today’s WOD could look like this:

Scaled 1:

For time:

20 wall balls (10lb, 10lb), dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands

15 box jumps or 16 box step-ups to a comfortable height

15 wall balls, dumbbell thrusters, air squats, or sit-to-stands

10 box jumps or box step-ups to a comfortable height

10 wall balls, dumbbell thrusters, air squats, or sit-to-stands

5 box jumps or 6 box step-ups to a comfortable height

5 wall balls, dumbbell thrusters, air squats, or sit-to-stands

Perhaps something between the experienced 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:

For time:

35 wall balls (14lb, 10lb)

25 box jumps to a comfortable height

25 wall balls

15 box jumps to a comfortable height

15 wall balls

5 box jumps to a comfortable height

5 walls balls

Your score is the total 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:

Wall balls