Warm Up
5 Minute Row/Bike
Then...
2 Rounds:
-1 Min Jump Rope
-5 Hand Release Push-Ups
-1 Min. Jump Rope
-5 Wall Balls
WOD:
6 Rounds
Each Round is on a 2:30 Clock
-30 Dumbbell Hop Overs
-15 Wall Balls
-Max Reps Push Up + Pull Across
Rest 30 Seconds Between Rounds
Suggested Weight Men: 40-50# DB / 18-20# Ball Suggested Weight Women: 25-35# DB / 13-15# Ball
Score: Total Push Up + Pull Across Reps ONLY
Goal: 70-110 Reps
COACHES NOTES
The hop overs should take less than 30 seconds. The wall balls will take :30-1:00. That gives you 1:00-1:30 for the push up + pull across. The goal is to get 12-18 reps per round, choose a weight that allows you to do so. To clarify, a new round starts every 3 minutes. Each round is 2:30, giving you 30 seconds to rest between rounds:
0:00-2:30 – Work
2:30-3:00 – Rest
3:00 – 5:30 – Work
5:30-6:00 – Rest
6:00-8:30 – Work
8:30-9:00 Rest
9:00-11:30 – Work
11:30-12:00 – Rest
12:00-14:30 Work
14:30-15:00 Rest
15:00-17:30 Work
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
-Skip Overs
-Line Hops
-Double Unders
WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
CUSTOMIZATIONS
-Lower Target Height
-Single DB Thruster
-Empty Barbell Thruster
PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can’t quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
CUSTOMIZATIONS
-Knee Push Up + Pull Across
-Push Up + Taps
-Push Up & Overs (Plate)