Today’s WOD (workout of the day) will get you sweaty while working every part of your body. It alternates between rowing and wall balls with the distance and number of wall balls decreasing as the workout progresses. This is a tough one, so scale appropriately. It’s also okay to cap the workout at a specific time limit if that makes it seem more doable for you today. Just do your best and that will be good enough!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
500 meter row
50 wall balls (20lb, 14lb)
400 meter row
40 wall balls
300 meter row
30 wall balls
200 meter row
20 wall balls
100 meter row
10 wall balls
Beginners can change today’s workout by reducing the total number of wall balls and total distance rowed. Wall balls can be difficult for beginning athletes, so if wall balls aren’t right for you today, try performing dumbbell thrusters, air squats, or sit-to-stands instead. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
400 meter row
20 wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb) or air squats or sit-to-stands
300 meter row
15 wall balls or dumbbell thrusters or air squats or sit-to-stands
200 meter row
10 wall balls or dumbbell thrusters or air squats or sit-to-stands
100 meter row
5 wall balls or dumbbell thrusters or air squats or sit-to-stands
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:
300 meter row
30 wall balls (14lb, 10lb)
300 meter row
30 wall balls
300 meter row
30 wall balls
200 meter row
20 wall balls
100 meter row
10 wall balls
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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