Like yesterday, today’s workout is on the longer side. For today’s WOD, you will perform 50 wall balls and 50 sit-ups, then 40 wall balls and 40 sit-ups, then 30 wall balls and 30 sit-ups, then 20 wall balls and 20 sit-ups, then 10 wall balls and 10 sit-ups. If you do the WOD as written, you will perform a total of 150 wall balls and 150 sit-ups. This is too many repetitions for many people, so please feel free to scale to a number that is right for you. You can also cap today’s workout if you’d like.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
50-40-30-20-10 repetitions for time:
Wall balls (20lb, 14lb)
Abmat sit-ups
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 sit-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:
30-25-20-15-10 repetitions for time:
Wall balls (10lb, 10lb), dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
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:
50-40-30-20-10 repetitions for time:
Wall balls (14lb, 10lb)
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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