Happy Monday, Community Fitness Club! Today’s workout consists of ten rounds of ten box jumps, ten wall balls, and ten sit-ups. Focus on performing each movement with good form throughout the workout. Make sure you stand up all the way at the top of each box jump and squat to parallel or lower on each wall ball shot. Do your best, and scale the number of rounds as necessary. It’s better to do half the workout than no workout at all!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
10 rounds for time:
10 box jumps (24in., 20in.)
10 wall balls (20lb, 14lb)
10 abmat sit-ups
Athletes can scale today’s WOD by reducing the number of rounds they perform and by modifying the movements. Pick a number of rounds that you feel like you can do today. A beginner’s version of today’s workout could look like this:
Scaled 1:
6 rounds for time:
10 box jumps to a comfortable height
10 wall balls (10lb, 10lb), dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
10 anchored or assisted sit-ups
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 box jumps to a comfortable height
10 wall balls (14lb, 10lb)
10 abmat sit-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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