Level 1

21-15-9

Wall Balls

Ball slams

-Rest 5 minutes-

“Annie”

40-30-20-10

jump rope (x3)

Sit ups

Level 2

21-15-9

Wall Balls 14/10

Ball slams 15/10

-Rest 5 minutes-

50-40-30-20-10

jump rope (x3)

Sit ups

Level 3

21-15-9

Wall Balls 20/14

Ball slams 20/15

-Rest 5 minutes-

“Annie”

50-40-30-20-10

Double unders

Sit ups

Level 4 Rx

21-15-9

Wall Balls 30/20

Ball slams 30/20

-Rest 5 minutes-

“Annie”

50-40-30-20-10

Double unders

Sit ups

Motivation

(Total time to complete between 18-25 minutes) Todays workout is two separate workouts with a five minute break in between. Each workout will have a 10 minute cap. For the first couplet, the key will be not going to quickly out of the gate, it’s a short workout, but you’ll get very out of breath. Try breaking the first set of wall-balls and slam balls into three sets of 7. The second into either three sets of five or a set of 8 and 7. The last round should be done as quickly as possible, keep your breathing under control, but don’t get lost in your rest…. drink a small amount of water afterward and catch your breath, but don’t allow yourself to sit down. The second WOD is a classic, “Annie” with jump rope and sit-ups, stay consistent on the sit-ups and don’t loose focus on the jump rope.

Strength

Bench Press 1+ @ 95%

DB Bench 10 EMOM @ 40-50% for 5 minutes

Mobility:  should stretching 5 min/side