Workout of the day
Get ready to blast your core and test your endurance with this fun and challenging WOD. We’re mixing up the wall balls, rowing, and core work to keep things interesting.
The workout of the day consists of:
3 rounds for time of:
- 25 Wall Balls (20 lb/14 lb or 9 kg/6 kg)
- 20 Calories Row
- 15 V-Ups
Scaling
- Wall Ball: Reduce the weight to 10 lb (4.5 kg) or use a lighter object
- Row: Reduce calories to 15 per round or substitute with a 400m run
- V-Ups: Perform seated tuck-ups or regular sit-ups instead
No equipment
- Wall Ball: Use a backpack filled with books or a heavy pillow
- Row: Do high knees in place for 1-2 minutes
- V-Ups: Perform tuck-ups or sit-ups
Warmup
- 400m Run or 2 minutes of jumping jacks
- 10 Air Squats
- 10 Arm Circles (each direction)
- 10 Leg Swings (each leg)
- 5 Inch Worms with a push-up
Cooldown
- 300m Easy Row or 2 minutes of walking
- Couch Stretch (1 minute each leg)
- Child’s Pose (1 minute)
- Forward Fold (1 minute)
