Today’s WOD (workout of the day) will seem simple after yesterday’s workout. It only has two movements: double unders and wall ball squat cleans. Move quickly and get through those four rounds as fast as you can!
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
4 rounds for time:
40 double unders
20 wall ball squat cleans (20lb, 14lb)
Please feel comfortable modifying the workout to your current fitness level. If jumping rope isn’t your thing, try jumping over a PVC pipe or crack instead. If you are having trouble getting the hang of wall ball squat cleans, you can substitute wall ball goblet squats. Try practicing a few wall ball squat cleans when you are warming up, though. You will get them eventually! A beginner’s version of today’s WOD might look like the following:
Scaled 1:
4 rounds for time:
40 hops over a PVC pipe or crack
20 wall ball squat cleans (10lb, 10lb) or wall ball squats
If you haven’t mastered double unders yet but like jumping rope, you can substitute single unders for double unders. Another version of today’s WOD could look like this:
Scaled 2:
4 rounds for time:
80 single unders
20 wall ball squat cleans (14lb, 10lb)
Your score is the amount of time it takes to complete all four rounds. If you would 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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