Wallball and DU's
Warm Up
2min Row/Bike/Ski/Run 400m
Specific
2 sets
6/6 Single leg
Dual KB, RDL 8 V-ups
4/4 Med ball hip toss against wall*
Power
5 sets
250m Max Effort Row
6 Slam balls / Sandbag Over the shoulder
6 Jumping Lunges (weighted)
Rest 1:00-1:30 between sets
Workout
18-16-14-12-10-8-6-4
Wallballs 20/14 lbs
65-60-55-50-45-40-35-30
Double unders
TC: 12 minutes
Score: Time
Scaling Options
RX+
Wallball 30/20 lb
SC
18-16-14-12-10-8-6-4
Wallballs 20/14 lbs
65-60-55-50-45-40-35-30
Single Unders*
*Attempt DU every 10 reps OR Lower rep DU
Fit
18-16-14-12-10-8-6-4
Wall Balls @ light
50-45-40-35-30-25-20-15
Single Unders
Accessories
Russian Twists @ 20/15 KG plate
5 x 40sec on/20sec off
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …