In today’s workout, you will perform a buy-in of 100 single unders and then a descending ladder of wall balls and burpees. You will then complete the workout with a buy-out of another 100 single unders. Because you will be jumping a lot in the buy-in and buy-out of today’s WOD, we will omit the jump at the end of the burpees. Simply stand to full extension at the end of each burpee, then drop back down to the ground to repeat the burpee movement. I bet you’re getting really good at it by now!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
100 single unders, then:
10-9-8-7-6-5-4-3-2-1:
Wall balls (20lb, 14lb)
Burpees (Stand to extension, no jump)
Then, 100 single unders
Many beginners struggle with jumping rope, wall balls, and burpees. That’s okay! You can substitute imaginary jump rope for the single unders and dumbbell thrusters for wall balls. You can also reduce the number of burpees. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
100 imaginary jump rope or 40 single unders, then:
10-9-8-7-6-5-4-3-2-1:
Wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb)
5-5-4-4-3-3-2-2-1-1:
Elevated, no push-up burpees
Then, 100 imaginary jump rope or 40 single unders
Perhaps something between the Rx 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:
100 single unders, then:
10-9-8-7-6-5-4-3-2-1:
Wall balls (14lb, 10lb)
Step-back burpees (Stand to extension, no jump)
Then, 100 single unders
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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