It’s Monday, Community Fitness Club! Let’s kick off our week with pull-ups, wall balls, and rowing. Try to keep a nice, steady pace throughout today’s workout. That last set of wall balls might feel tough, but you can do it!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
21 pull-ups
21 wall balls (20lb, 14lb)
15 pull-ups
15 wall balls
9 pull-ups
9 wall balls
9 calorie row
15 wall balls
15 calorie row
21 wall balls
21 calorie row
Beginners can scale the rep scheme and perform ring rows instead of pull-ups in today’s workout. The wall balls can also be scaled in many ways. If you struggle with wall balls, you can perform dumbbell thrusters, air squats, or sit-to-stands today instead. Pick what works for you! A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
15 ring rows
15 wall balls or dumbbell thrusters (5lb, 3lb) or air squats or sit-to-stands
12 ring rows
12 wall balls or scaled alternate
9 ring rows
9 wall balls or scaled alternate
9 calorie row
12 wall balls or scaled alternate
12 calorie row
15 wall balls or scaled alternate
15 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 jumping or banded pull-ups
21 wall balls (14lb, 10lb)
15 jumping or banded pull-ups
15 wall balls
9 jumping or banded pull-ups
9 wall balls
9 calorie row
15 wall balls
15 calorie row
21 wall balls
21 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:
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