In today’s workout, you will perform a descending ladder of wall ball squat cleans and pull-ups. I enjoy this type of rep scheme because every round gets easier. (FYI: Once you get through the round of seven, you are already more than halfway through the workout, as you will have completed 34 of the total 55 reps for each movement.)
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
10-9-8-7-6-5-4-3-2-1:
Wall ball squat cleans (20lb, 14lb)
Pull-ups
Many beginners struggle with wall ball squat cleans and pull-ups. That’s okay! Just substitute goblet squats with the wall ball for the cleans and ring rows for the pull-ups. You will still get in a great workout! A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
10-9-8-7-6-5-4-3-2-1:
Wall ball goblet squats (10lb, 10lb)
Ring rows
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:
For time:
10-9-8-7-6-5-4-3-2-1:
Wall ball squat cleans (14lb, 10lb)
Jumping pull-ups
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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