For Time:
30-25-20-15-10
Calorie Row
10-15-20-25-30
Wall Ball
Time Cap: 15 minutes
Load: 20/14lbs
WODprep Strategy Top Tips:
Warm-up (10 minutes): Start with 2-3 minutes of light cardio, such as jogging, biking, or rowing, to elevate your heart rate and increase blood flow. Use dynamic stretches focusing on the lower body and shoulders like squat jumps and cossack squats. Finally hit some leg swings and arm circles, to prepare your muscles and joints for the workout.
Stimulus: Squat Density and Conditioning
Strategy: These rep schemes are all about being smart. There’s no need to come out too hot on that row. Start with a smooth pace, and knock out 1- easy wall balls. Be sure to stick to manageable sets on the wallballs and minimize rest time!
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Rowing: Initiate each stroke with a powerful leg drive, letting your legs do most of the work. Maintain a consistent, smooth rhythm, focusing on strong pulls and controlled recoveries. Exhale during the pull and inhale during the recovery to keep your breathing steady.
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Wall Balls: Ensure you squat to full depth (hip crease below the knee) to maximize power and efficiency. Keep your eyes on the target and aim for the same spot each time for consistency. Keep hands low on the ball
This video explains a simple way to make Wall Ball Shots technique for WODs a little less annoying!
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But it doesn’t have to be that way.
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