Today’s WOD is a 20 minute EMOM (Every Minute On the Minute). In today's workout, you will perform 20 wall balls in the first minute and 10 dumbbell box step-ups in the second minute. This will continue for 10 rounds until the 20 minutes are up. If you finish a movement before the given minute is complete, rest and wait until the next minute to begin the next movement. You can time today's workout on the SmartWOD timer by pressing "EMOM," then selecting "Every 1 for 20."
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
20 minute EMOM:
Minute 1: 20 wall balls (20lb, 14lb)
Minute 2: 10 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
Today’s WOD can be scaled by reducing the number of repetitions in each minute. Scale the number of reps to a number that you can complete in 45 seconds or less. This way you have at least 15 seconds to rest before transitioning to the next movement. You can also reduce the weight for each movement. A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute EMOM:
Minute 1: 10 wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb)
Minute 2: 10 dumbbell box step-ups to comfortable height (15lb, 8lb)
Perhaps something between the Rx 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 minute EMOM:
Minute 1: 15 wall balls (14lb, 10lb)
Minute 2: 10 dumbbell box step-ups (35lb, 25lb)
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the number of repetitions you complete during 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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