Monday - 1/8/24
- Ellie
- Jan 7, 2024
- 2 min read
It’s Monday, Community Fitness Club! Let’s kick off our week with pull-ups, wall balls, and rowing. The first half of our workout will begin with 21 wall balls and 21 pull-ups, then 15 wall balls and 15 pull-ups, then 9 wall balls and 9 pull-ups. We will then move on to the second half of today’s workout which will consist of 21 wall ball squat cleans and a 21 calorie row, then 15 wall ball squat cleans and a 15 calorie row, then 9 wall ball squat cleans and a 9 calorie row. Try to keep a nice, steady pace throughout today’s workout. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
21-15-9 reps:
Wall balls (20lb, 14lb)
Pull-ups
Then 21-15-9 reps:
Wall ball squat cleans (20lb, 14lb)
Calorie row
Beginners can scale the rep scheme in today’s workout. The wall balls and wall ball squat cleans can also be scaled in many ways. If you struggle with wall balls, you can perform dumbbell thrusters, wall ball goblet squats, or sit-to-stands instead. Beginners can also substitute ring rows for pull-ups. Pick what works for you! A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
15-12-9 reps:
Wall balls (10lb), dumbbell thrusters (5lb, 3lb), or sit-to-stands
Ring rows
Then 15-12-9 reps:
Wall ball squat cleans (10lb), wall ball goblet squats (10lb), or sit-to-stands
Calorie row
Perhaps something between the experienced version and the beginner version is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
21-15-9 reps:
Wall balls (14lb, 10lb)
Jumping or banded pull-ups (Or 11-8-5 regular pull-ups)
Then 21-15-9 reps:
Wall ball squat cleans (14lb, 10lb)
Calorie row
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:
Comentários