Today’s WOD (“Workout Of the Day”) has three parts. You’ll start with 100 double unders, go straight into 4 rounds of 20 wall balls and 10 pull-ups, and you’ll finish with 50 sit-ups. 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: 100 double unders
4 rounds:
20 wall balls (20lb, 14lb)
10 pull-ups
Buy out: 50 abmat sit-ups
Beginners can scale the rep scheme and the movements in today’s WOD. Imaginary jump rope or single unders can be performed instead of double unders; dumbbell thrusters, air squats, or sit-to-stands can replace wall balls; ring rows can be substituted for pull-ups; and the sit-ups can be modified. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
Buy in: 100 imaginary jump rope or 50 single unders
4 rounds:
16 wall balls (10lb, 10lb), dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
8 ring rows
Buy out: 30 anchored or assisted sit-ups
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: 50 double unders or 200 single unders
4 rounds:
20 wall balls (14lb, 10lb)
10 jumping or banded pull-ups or 5 pull-ups
Buy out: 40 abmat sit-ups
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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