A. GENERAL (10:00)Partner Warm up200m Jog as partners20 Plank high fives20 Med Ball Situp passes20 Med Ball Push press tosses, against the wall20 Med Ball Squat + Chest pass
B. SPECIFIC (6:00)30 Single unders30 Double unders / Practice10 Wall Balls10 Burpees/ Down & ups to plate---Practice round30 Single/DU10 Wall Balls5 Burpees to plate
For Time
Split Work as desired
300 Double Unders200 Wall Balls 20/14 lbs100 Burpees to plate
Score: TimeTC: 30 minutesKG: 9/6
Scaling OptionsBeginner10 rounds30 single unders10 Wall Balls10 Burpees to plate
Intermediate150-200 Double Unders200 Wall Balls 14/10 lbs100 Burpees to plate
Chose Individual workout OR Team Wod
NOTE: With the 1 rep max Back Squat coming up non Monday, it would be a good idea to opt for the Team workout option or reduce the volume of the wallballs to 100-150
600 Double Unders400 Wall Balls 20/14 lbs200 Burpees to plate
Split Work as desired, in pairs or teams of 3
In this team wod, athletes can split the work as needed and pick the strategy as desired. The only thing they cannot do is change the order of the movements.
Scaling OptionsBeginner600 Single unders200 Wall Balls, light100 Burpees to plate
Intermediate200-400 Double Unders400 Wall Balls 14/10lbs200 Burpees to plate
Reverse plank hold3 x 90 seconds
Post Chain isometric strength