Dry Paint

15 minute AMRAP

5.10.15…. Calorie Bike
10.20.30…. Wall Ball

*50 single unders after each round

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 wall balls and minimize rest time!

• Bike: Getting up to your initial pace will be important. Focus on getting the bike up to speed! Once at your pace, settle in, finding a good balance between leg drive and arm use. 

• 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 

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This video explains a simple way to make Wall Ball Shots technique for WODs a little less annoying!

Do you feel like your fitness journey is at a standstill?

Without expert programming, written specifically for you, it can feel like you’re working towards everyone else’s goals.

But it doesn’t have to be that way.

Speak to WODprep’s Head Coach Dr. CJ, and discover what 1:on:1 Coaching can do for you!

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