The first two workouts of this week have been on the longer side. Let’s mark the middle of the week with a shorter workout consisting of wall balls and pull-ups. Push yourself to move quickly and complete the movements in large sets. Your heart should be pounding by the end of today’s WOD!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
30 wall balls (20lb, 14lb)
15 pull-ups
20 wall balls
10 pull-ups
10 wall balls
5 pull-ups
Beginners can scale the reps scheme in today’s WOD. If wall balls aren’t right for you today, you have a lot of other options. You can do dumbbell thrusters, air squats, or sit-to-stands instead. Beginners can also substitute ring rows for the pull-ups. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
20 wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb) or air squats or sit-to-stands
9 ring rows
15 wall balls or dumbbell thrusters or air squats or sit-to-stands
6 ring rows
10 wall balls or dumbbell thrusters or air squats or sit-to-stands
3 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:
For time:
30 wall balls (14lb, 10lb)
15 jumping pull-ups
20 wall balls
10 jumping pull-ups
10 wall balls
5 jumping pull-ups
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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