Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-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
Every Minute On the Minute for 20 Minutes
-Minute 1: 12 Unbroken Wall Balls
-Minute 2: 8 Push Up + Taps
Suggestions Men: 18-20# Ball Women: 12-14# Ball
Coaches Notes
For starters, the priority is that the wall ball reps are UNBROKEN. If you need to, reduce the reps to meet that goal and/or reduce the height of your target while still making it uncomfortable. Unbroken means at no point does the ball touch the ground or “rest”/settle on any surface other than your hands. You are allowed to pause briefly enough to reset your feet or regain balance after a wonky throw, but “unbroken” means without rest.
Focus on using your LEGS to do the work of getting the ball airborne and minimize the pressing motion with your arms as much as you can while still hitting your target. Obviously, your arms will have to do SOME work, but the less they do, the more stamina you’ll have left in the tank for the push up + taps. It would also behoove you to practice resting your arms/shoulders after each throw of the ball.
Break up the push up + taps early on. Short, frequent breaks will do your triceps a lot of good in being able to sustain for the entire workout. If you cannot do 8 push ups from your toes easily, you should be customizing to an elevated push up or from the knees.