Warm Up
Coach’s Choice
Skills
Muscle Ups, Wall Balls, Double Unders
WOD
Athlete’s Choice – Sweat WOD is the same today!
Option 1 – 15.3
Rx
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
or
Option 2 –
6 minutes of 15.3.
Rx – If you have muscle ups, attempt 3 muscle ups at the end of the 6 minutes if you did not finish on them. Assess how you feel after the 6 minutes. How was your heart rate? What was the impact on your muscle ups? Should you change your pacing? Should you change your strategy?
Scaled – Lick your chops – wall balls and jumping rope?! We’ve been practicing and building our capacity for these movements the last 2 months!!! You will also complete 6 minutes of 15.3. Experiment with set sizes in the wall balls and using single unders as a rest. How was your heart rate? What set size works best for you to sustain work for 14 min? Should you change your pacing? Should you change your strategy?
