Today’s WOD has three parts. You’ll start with 100 double unders, go straight into 10 rounds of 10 wall balls and 5 push-ups, and you’ll finish with 50 abmat sit-ups. This will be a sweaty one, but you can do it. Push hard, 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
10 rounds:
10 wall balls (20lb, 14lb)
5 push-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; wall push-ups can be substituted for regular push-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
10 rounds:
6 wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb) or air squats or sit-to-stands
5 wall push-ups
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
10 rounds:
10 wall balls (14lb, 10lb)
5 box push-ups or kneeling push-ups
Buy out: 50 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:
Comments