Scaling:
Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.
Intermediate Option:
For time:
800-meter run
30 wall-ball shots
400-meter weighted run
15 wall-ball shots
400-meter weighted run
15 wall-ball shots
800-meter run
30 wall-ball shots
♀ 14-lb ball to 11-ft target, same ball for pull-ups
♂ 20-lb ball to 12-ft target, same ball for pull-ups
Post time to comments.
Scaling:
Today’s wall-ball shots are thrown to a higher target than usual. If the front squat portion of your wall balls starts to deteriorate, reduce the weight of the medicine ball.
Intermediate Option:
5 rounds for time of:
20 wall-ball shots
10 med-ball weighted pull-ups
♀ 10-lb ball to 11-ft target, same ball for pull-ups
♂ 16-lb ball to 12-ft target, same ball for pull-ups
Beginner Option:
3 rounds for time of:
15 wall-ball shots
7 assisted pull-ups
♀ 6-lb ball to 9-ft target
♂ 10-lb ball to 10-ft target
Scaling:
If you are not proficient in the handstand, review the article “Handstands,” and practice the drills provided as well as the safety tips for bailing out. Reduce the range of motion on the wall walks to a distance you can comfortably support yourself in while inverted. For example, begin the movement in a plank with your feet touching the wall, walk your feet up the wall while keeping both hands on the ground, then walk your feet back to a plank.