WOD
“Triple Double”
3 Rounds for time:
10 Burpee box jumps
20 Wall balls
400 meter Run
**STIMULUS**
Duration: Short (8 -13 Minutes)
Volume: Moderate (90 reps, 1200m)
Load: Light
*White Board Chat:*
Faster triplet on our training schedule today. Our burpee box jumps should be something that can take us under :50 to perform across all 3 rounds. As always, we recommend stepping down after each rep to avoid any potential for a possible calf/Achilles injury. However, if you want to rebound, make sure to follow the warm up so that your ankles and calves are properly warmed up. We should have a load on our wall balls that allows us to perform 20 unbroken reps for the balance of the workout or at least the first two rounds with only one quick break on the third. They should take us under :40 to complete. Thus, it should be light relative to our ability. Finally, our 400m runs should be taking us under 2.5 minutes to complete each round. Our rounds should be taking us under 4.5 minutes on the long end today. Ideally we should be aiming for somewhere between 9-12 minutes. Go get it!
*Modifications*
ALL BODYWEIGHT OPTION
3 Rounds for time:
10 Burpee broad jumps
20 Air squats
400 meter Run
1. Burpee box jumps
– If we have an injury or limitation that prevents us from jumping, perform step ups
– If we have an injury or limitation that prevents us from going all the way down to the ground, perform a squat thrust (stop at the top of the push up position)
2. Wall balls
– Scale the load to allow us to go unbroken for the duration of the workout. If that is not a possibility, cut the reps to 10 and go unbroken
– If we have an injury or limitation that prevents us from squatting, perform push press throws and aim higher
– If we have an injury or limitation that prevents us from tossing the ball, perform front squats
3. 400m Run
– If running 400m will take us over 2.5 minutes, scale the runs to 200m
– If we have an injury or limitation that prevents us from running and have access to one of the following, perform: 500m row/800m bike/400m ski erg