Workout of the day
Today’s WOD is all about building intensity. We’re combining strength moves and cardio challenges that gradually build up and then come back down. Stay focused, stay strong, and give it your all.
The workout of the day consists of:
- 10 Front Squats (155 lbs / 70 kg, 105 lbs / 47.5 kg)
- 20 Wall Balls (20 lbs / 9 kg, 14 lbs / 6 kg)
- 30 Sit-Ups
- 40 Box Jumps (24 inches / 60 cm, 20 inches / 50 cm)
- 50 Push-ups
- 40 Box Jumps (24 inches / 60 cm, 20 inches / 50 cm)
- 30 Sit-Ups
- 20 Wall Balls (20 lbs / 9 kg, 14 lbs / 6 kg)
- 10 Front Squats (155 lbs / 70 kg, 105 lbs / 47.5 kg)
Scaling
- Beginners: Reduce weights to Front Squat (95 lbs / 43 kg, 65 lbs / 29 kg), Wall Balls (14 lbs / 6 kg, 10 lbs / 4.5 kg), and Box Jumps to step-ups
- Intermediates: Follow the weights but modify push-ups to knee push-ups if needed and do box jumps at a lower height if necessary
No equipment
- Front Squats: Use a heavy backpack or water jugs
- Wall Balls: Use a basketball or any heavy ball
- Box Jumps: Use a sturdy chair or bench
- Push-ups: Do them against a wall or elevated surface
Warmup
- 3 rounds: 10 Air Squats, 10 Push-ups, 10 Ring Rows
- Dynamic stretching: Leg swings, arm circles, hip circles
Cooldown
- 5 mins slow jog or walk
- Static stretching: Quads, hamstrings, shoulders
