We will end the week with a longer workout that includes dumbbell box step-ups, leg raises, Superman holds, and wall walks. If wall walks are new for you, proceed cautiously. Only move as close to the wall as you feel comfortable with, and modify the wall walks as needed as you get more and more fatigued.
If you are an experienced athlete, please perform the following WOD as prescribed (Rx):
Rx:
10 rounds for time:
8 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
6 leg raises
4 Superman holds
2 wall walks
Beginners should feel free to modify the movements, weights, and number of rounds in today’s workout. Most beginners will not feel comfortable performing wall walks. That’s okay! Please hold a downward-facing dog stretch for 20 seconds each round instead. A beginner’s version of today’s WOD could look like this:
Scaled 1:
8 rounds for time:
8 dumbbell box step-ups to a comfortable height (8lb, 5lb)
6 leg raises
4 Superman holds
20 second downward-facing dog stretch
Many people will feel comfortable getting through all 10 rounds if they simply modify the movements and the weights. Another version of today’s WOD might look like this:
Scaled 2:
10 rounds for time:
8 dumbbell box step-ups (20in., 20in.), (30lb, 20lb)
6 leg raises
4 Superman holds
2 partial wall walks
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:
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