Today’s workout will be quite challenging as it contains a large number of both wall balls and burpees. You will perform 40 wall balls and 40 burpees, then 30 wall balls and 30 burpees, then 20 wall balls and 20 burpees, then 10 wall balls and 10 burpees. If you do the WOD as written, you will perform a total of 100 wall balls and 100 burpees. If the thought of doing 100 repetitions of these exercises seems like too much, please feel free to scale to a number that is right for you. Some workout is better than no workout!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
40-30-20-10 repetitions for time:
Wall balls (20lb, 14lb)
Burpees
Beginners can perform wall balls in today’s workout or an appropriately scaled option such as dumbbell thrusters, air squats, or sit-to-stands. They can also modify the burpees. 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:
20-15-10-5 repetitions for time:
Wall balls (10lb, 10lb), dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
Elevated, no push-up burpees
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:
30-20-20-10 repetitions for time:
Wall balls (14lb, 10lb)
Step-back burpees
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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