Warm Up
3 Rounds
20 Seconds (running clock) for each movement: Jumping Jacks
–Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
EMOM 14 Minutes (Every Minute on the Minute for 14 Minutes)
-10 Wall Balls
-Max Reps Push Up + Tap + Tap
Suggested Weight Men: 20# Ball Women: 20# Ball
Score: Total Push Up + Tap + Tap Reps ONLY
Goal: 75-105 Reps
COACHES NOTES
Might as well name this one Peacock’s Paradise. But if there’s one thing you shouldn’t do – it’s go out guns blazing. You’ll be tempted to with only a 10-rep wall ball buy-in and fresh shoulders but hold back on those first 7-10 minutes. The wall balls should definitely be unbroken. Consider reducing the target height a little bit if you’re struggling to do that. In order to stay in the goal range, you’ll need to get 5-8 push up + taps reps each minute. If you know you can knock out well over 8 reps even while fatigued, throw on a weight vest!
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.
For the wall balls the ideal target height is roughly 9-10′, but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/empty bar.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
PUSH UP + TAPS
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.
1 Rep = Push Up + Tap Right + Tap Left
CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps