Wednesday, June 7, 2017

WOD Wednesday #22 Powered by Valor Fitness

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

5 rounds for time. This is a task-specific WOD. Do a set amount of work and record the time it took you to do it.

Run 400M. is just under 1/4 mile. On a track, in your neighborhood, on a treadmill, nobody cares, just get it done. 400M is ~0.24 on the treadmill; use 1-2% elevation to approximate real running. Can't run for whatever reason? The sub is 500M row.

30 Box Jumps, 24" box.  Jump up onto a box, table, car bumper. As Rx'd is 24", women 20", but feel free to use a lower target. A completed box jump is when you fully open your hips (your body is straight vertical) while your feet are either on or higher than the box. If this is a new movement to you reduce not only the height of the box but also the number of jumps.

30 Wall Balls, 20 pound ball. The target is 10' on a wall. The rep starts with a squat while holding the ball under your chin. Stand up, throw the ball 10' above the ground and catch it on the way down. One. Repeat 29 times. Woman's weight is 14#; feel free to scale both the weight down and reduce the reps. The sub for Wall Ball is Dumbell thrusters with one in each hand. Ex. 20#DB in each hand.

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