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:
3 Rounds
-20 Unbroken Wall Balls
-200 Meter Run
-20 Box Jumps
-200 Meter Run
Rest 2 Minutes between Rounds
*15 Air Squat Penalty if you break during WBs – Just knock them out and start back where you left off on the WBs
Men: 20# Ball | 20-24” Box Women: 20# Ball | 20”-24” Box
Goal: 3:30-5:00
COACHES NOTES
The key here is to go unbroken on the wall balls. You get a nice 2 minute rest between rounds so you should be relatively fresh for each set of wall balls although in round 3 especially, you may have to dig deep to get them all in unbroken. Now, this also doesn’t mean that you get to just take it easy for the rest of the round. We want you to push and to definitely stay within the goal
time window. Find a good rhythm on the box jumps and really push the last 200m run in each round.
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’.
CUSTOMIZATIONS
Lower Target Height
Single Dumbbell Thruster
200M RUN
You’re working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes – 1 min double/single unders, low step ups, or toe taps to a low target.
CUSTOMIZATIONS
Row 300 Meters
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges.
CUSTOMIZATIONS
Step Ups
Jump Overs
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target (wall ball)
Assisted Squat (holding on to a rack or object)