4 Sets:
15 Burpees to a Target25 Wall Balls50 Double Unders
–rest 1:30 between rounds–
20/14 lbs, 10/9 feet
WODprep Strategy Top Tips:
Warm-up (10 minutes): For the Wall balls and double under warm up some squats and also some calf raises to get the legs activated. Find a good target for the burpees and practice a few reps
Stimulus:. Repeatability Practice
Strategy: We want to find a repeatable pace. For these burpees, try to find a pace that will allow you to move right to the wall balls. Don’t be afraid to break these wall balls up, and push the double under pace. If 50 is too many, drop to 35, but beyond that, scale to single under with some double under thrown in for practice
- Wall Balls– Start with the ball about an arm’s distance away from the wall. Keep feet engaged, and chest upright. Remember to breathe normally. Also, what’s super important is keeping your hands underneath the ball instead of on the sides.
- Burpees to a target- Find a target that is just outside of the reach of outstretched hands, similar to the Open standard from 2023.
This video explains a simple way to make Wall Ball Shots technique for WODs a little less annoying!
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