For today’s WOD you will complete 20 box jumps and 20 handstand push-ups, followed by 30 double unders. Then you will complete 15 box jumps and 15 handstand push-ups, followed by 30 double unders. Then you will complete 10 box jumps and 10 handstand push-ups, followed by 30 double unders. You will then end the workout with 5 box jumps, 5 handstand push-ups, and 30 double unders. Though your goal is to complete the workout as quickly as possible, please be careful when performing the box jumps. No workout is worth getting injured for!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20-15-10-5 repetitions for time:
Box jumps (24in., 20in.)
Handstand push-ups
* 30 double unders between each round
If this type of workout is new to you, please modify the movements as needed. Jump only to a height you feel comfortable with, or replace the box jumps with box step-ups. Perform seated dumbbell presses instead of handstand push-ups and single unders or imaginary jump rope instead of double unders. A beginner’s version of today’s workout could look like this:
Scaled 1:
20-15-10-5 repetitions for time:
Box jumps to a comfortable height
Seated dumbbell presses (8lb, 3lb)
* 30 imaginary jump rope or 15 single unders between each round
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:
20-15-10-5 repetitions for time:
Box jumps to a comfortable height
Box handstand push-ups
* 60 single unders or 15 double unders
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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