Today’s WOD will work your entire body by challenging you to complete ten rounds of two wall walks and ten dumbbell box step-ups as quickly as possible. Please note: Though the goal of the workout is to finish quickly, please move through the wall walks carefully and mindfully, as this is both safer and more beneficial.
The numbers in parentheses are the suggested dumbbell weights. The weights for males are listed first, and the weights for females are listed second. Use a weight that is right for you.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
10 rounds for time:
2 wall walks
10 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
Beginners can use lighter weight dumbbells and shorter boxes for the box step-ups and can perform inchworms rather than wall walks. A beginner’s version of today’s WOD could look like this:
Scaled 1:
10 rounds for time:
3 inchworms
10 dumbbell box step-ups to a comfortable height (15lb, 10lb)
It is also completely okay to do something in between the Rx version and the beginner version of today’s WOD. Scale the weights and movements so that they are appropriate for you today. Modification options for the wall walk are discussed in the link at the bottom of today’s post. Another version of today’s WOD might look like this:
Scaled 2:
10 rounds for time:
2 partial wall walks
10 dumbbell box step-ups (20in., 20in.), (30lb, 20lb)
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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