WOD
“Two, Fast”
With a partner, you go, I go:
15 Minute AMRAP
20 Double unders
10 Wall ball (20lbs/14lbs)
5 Burpees
*STIMULUS*
Total time: 15 Minutes
Total rounds: 10-15
*White Board Brief*
This is a fast and furious partner workout. Think of each round as an individual sprint since we will have rest built in when our partner goes. The goal is to be just under/over 1 minute for each round, per partner. The double unders should be something that we can knock out in :30 or under. Our wall ball load should be something that we can perform unbroken for the duration of the workout and take under :20 and the 5 burpees should take around :10-:15. Don’t hold back on this one. Drop the hammer!!!
*Modifications*
1. Double unders
– See specific warm up for scaling options
2. Wall balls
– Scale the load to hold sets of 10 unbroken for the balance of the workout
– If we have a single arm injury, perform single arm DB thrusters
– If we are unable to go overhead due to a physical limitation, perform some version of a front squat
– If we are unable to squat due to a physical limitation, perform dumbbell push presses
3. Burpees
– Barring an injury that doesn’t allow us to go down to, and get up from the ground today (in any capacity), go down to the ground and get up any way needed
– If we are unable to perform the full range of motion due to a physical limitation, decrease the range of motion by going down to a box or performing a burp (just going to the top of a push up, then right back up)