In today’s workout we will perform as many rounds of 16 wall balls and 8 pull-ups as we can in 12 minutes. This is a challenging WOD, so be sure to scale it appropriately. You can adjust the rep scheme, reduce the weight of the wall ball, and modify the pull-ups as needed. Do what works for you! Some workout is always better than no workout!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
12 minute AMRAP:
16 wall balls (20lb, 14lb)
8 pull-ups
Beginners can perform wall balls in today’s workout or an appropriately scaled option such as dumbbell thrusters, wall ball goblet squats, air squats, or sit-to-stands. They can also substitute ring rows for pull-ups. Additionally, the number of repetitions in today’s WOD can be reduced to make it more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
8 wall balls (10lb, 10lb), dumbbell thrusters (5lb, 3lb), wall ball goblet squats, air squats, or sit-to-stands
4 ring rows
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:
12 minute AMRAP:
12 wall balls (14lb, 10lb)
6 banded or jumping pull-ups
Your score is the total number of rounds and repetitions you complete in 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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