Our first workout this week is a descending ladder of wall balls and handstand push-ups. In today’s WOD we will perform 20 wall balls and 10 handstand push-ups, followed by 18 wall balls and 9 handstand push-ups, then 16 walls balls and 8 handstand push-ups, decreasing by 2 repetitions for wall balls and 1 repetition for handstand push-ups each round until we finish with 2 wall balls and 1 handstand push-up. Every round will get easier, so push hard, and get it done as quickly as possible. You can do this!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
20-18-16-14-12-10-8-6-4-2:
Wall balls (20lb, 14lb)
10-9-8-7-6-5-4-3-2-1:
Handstand push-ups
If this type of workout is new to you, feel free to modify the movements as needed. 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 balls (10lb, 10lb), wall ball goblet squats, air squats, or sit-to-stands
Seated dumbbell presses (5lb, 3lb)
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:
20-18-16-14-12-10-8-6-4-2:
Wall balls (14lb, 10lb)
10-9-8-7-6-5-4-3-2-1:
Box handstand push-ups or seated dumbbell presses (30lb, 20lb)
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 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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