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?