The wall ball is a very versatile piece of equipment. On Monday, we pretended it was a brain, and today we will pretend that it is a pumpkin. Like the wall ball WOD from last week, today’s WOD will challenge your mental strength along with your physical endurance. The goal is to perform 150 squat cleans with your pumpkin/wall ball as quickly as possible. The catch? Every time you break, you must row 200 meters. So stay strong and keep those sets as large as possible!
If you are an experienced athlete, please perform the following WOD as prescribed (Rx):
Don’t Drop the Pumpkin!
Rx:
For time:
150 pumpkin squat cleans aka wall ball squat cleans (20lb, 14lb)
*Every time you break, row 200 meters.
For beginners, simply working through such a large number of squat cleans will be challenge enough. Pick a number of reps that will be challenging but that you feel you can do, and then please drop the pumpkin as much as you want! Smaller sets will make the WOD feel much more doable. If you can’t do squat cleans, deadlift the wall ball instead, raise the wall ball to your chest, then squat with the wall ball in a goblet squat position. Return the wall ball to the ground and repeat. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
100 pumpkin squat cleans aka wall ball squat cleans (10lb, 10lb)
*No penalty for breaking
It is also completely okay to do something in between the Rx version and the beginner version. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
150 pumpkin squat cleans aka wall ball squat cleans (14lb, 10lb)
*Every time you break, row 100 meters.
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 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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