WOD – Wed, Jun 18
Intent
Warm Up (Checkmark)
General (0:00-12:00)
2 Rounds:
100m Jog
10 Walking Lunges
10 Ring Rows
10 Wall Balls
10 Push Ups
Specific (12:00-22:00):
10 Wall Balls
10 Pull-Ups (scale to bands or jumping)
5 Box Jump Overs
Build-up primer:
1 Rounds at 60%
1 Round at 80%
Conditioning (4 Rounds for reps)
(24:00-46:00)
Every 5:00 x 4 Rounds
32 Wall Balls (20/14)
16 Pull-Ups
12 Box Jump Overs (24/20)
Score each round. Work time should be ~2:00-2:30 per effort. If you’re over 3:00, reduce reps.
Intermediate:
Jumping pull-ups
Step down on box
Baseline:
12 Wall Balls
9 Ring Rows
6 Step Overs
Quick sets, fast reps, and a strict timeline to challenge recovery between efforts. You’ve got to go fast when it’s time to go. This interval-style piece is designed to improve repeatable efforts and teach pacing at high intensity.