Today’s WOD (“Workout of the Day”) has three parts. You’ll start with 50 sit-ups, go straight into 6 rounds of 10 wall balls and 5 pull-ups, and you’ll finish with 100 double unders. This will be a tough one, but you can do it. Push hard, modify as needed, and do your best!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
Buy in: 50 abmat sit-ups
6 rounds:
10 wall balls (20lb, 14lb)
5 pull-ups
Buy out: 100 double unders
Beginners can scale the rep scheme and the movements in today’s WOD. The sit-ups can be modified; dumbbell thrusters, air squats, or sit-to-stands can replace wall balls; ring rows can be substituted for pull-ups; and imaginary jump rope or single unders can be performed instead of double unders. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
Buy in: 30 anchored or assisted sit-ups
6 rounds:
8 wall balls (10lb, 10lb), dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
4 ring rows
Buy out: 100 imaginary jump rope or 50 single unders
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:
Buy in: 40 abmat sit-ups
6 rounds:
10 wall balls (14lb, 10lb)
5 jumping or banded pull-ups
Buy out: 50 double unders or 200 single 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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