Workout of the day
Today’s WOD is a full body blast that will challenge your strength and endurance. Get ready to push yourself through 3 rounds of various movements. Remember to focus on form and scale the workouts if necessary. Let’s have fun and crush it together!
The workout of the day consists of:
3 rounds for time of:
- 30 Handstand Push-ups
- 30 Pull-Ups
- 30 Push-Ups
- 30 Wall Ball Shots (20 lbs/9 kg for men, 14 lbs/6 kg for women)
- 30 Burpees
Scaling
- Handstand Push-ups: Scale to pike push-ups or regular push-ups
- Pull-Ups: Use a band for assistance or perform ring rows
- Push-Ups: Scale to knee push-ups
- Wall Ball Shots: Use a lighter ball or perform air squats
- Burpees: Perform burpees without the push-up or step back into the burpee instead of jumping
No equipment
- Handstand Push-ups: Dolphin push-ups or pike push-ups
- Pull-Ups: Bent-over rows with a broomstick or table rows
- Wall Ball Shots: Thrusters with a household item like a filled backpack
- Burpees: Bodyweight squats and standing broad jumps
Warmup
- 5 minutes of light cardio (jogging, jumping jacks, or jump rope)
- Stretching: shoulder circles, arm swings, hip circles
- 2 rounds of: 10 air squats, 10 push-ups, 10 ring rows or bent-over rows with a broomstick
- 3 wall walks or practice handstand holds for 20 seconds
Cooldown
- 5 minutes of light jogging or walking
- Stretching: triceps stretch, shoulder stretch, chest stretch, hamstring stretch, quad stretch
