It’s Monday again, Community Fitness Club! Let’s mark the beginning of the week with a tough workout that will get your heart pumping. In today’s WOD, you will complete 8 rounds of 25 double unders, 15 wall balls, and 5 pull-ups. Don’t worry if you can’t perform some of these movements, though! There are always ways to modify the workouts so that everyone can take part.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
8 rounds for time:
25 double unders
15 wall balls (20lb, 14lb)
5 pull-ups
Beginners can modify both the movements and the rep scheme in today’s workout. Ring rows can be substituted for pull-ups, and single unders or imaginary jump rope can be substituted for double unders. If wall balls are still tough for you, feel free to perform dumbbell thrusters, air squats, or sit-to-stands instead. A beginner’s version of today’s workout could look like this:
Scaled 1:
6 rounds for time:
15 single unders or 30 imaginary jump rope
15 wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb) or sit-to-stands
5 ring rows
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:
8 rounds for time:
10 double unders or 50 single unders
15 wall balls (14lb, 10lb)
5 jumping pull-ups
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 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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