Level 1

For Time 21-15-9

Wall Ball, 20/15#

Ball Slam, 20/15#

rest 5 minutes

“Annie”

40-30-20-10

jump rope

Sit Ups

Level 2

For Time 21-15-9

Wall Ball,

Ball Slam

rest 5 minutes

“Annie”

50-40-30-20-10

Double Unders (1/2 reps)

Sit Ups

Level 3

For Time 21-15-9

Wall Ball, 20/15#

Ball Slam, 20/15#

rest 5 minutes

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Level 4 Rx

For Time 21-15-9

Wall Ball, 30/20#

Ball Slam, 30/20#

rest 5 minutes

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Motivation

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

 

Mobility: