WODScreen

WARM UP

3 Rounds
10 Calf + Tib Raises
10 Pogo Hops
0:30 Single Unders
8 Lunge + Twist
10 Wall Ball Ground to Overhead

– into –

5/5 Long Lunges
5/5 Lateral Lunges
5/5 Quadruped Firehydrants

STRENGTH

Warm Up Sets:

Front Rack Walking Lunges
– 8 Fast Walking Lunges @ Bodyweight
– 8 Fast Walking Dumbbell Goblet Lunges
– 8 Fast Front Rack Walking Lunges
—

EMOM 8
25′ Front Rack Walking Lunges @ RPE 5/10

Lunge as Fast as Possible

WORKOUT

Workout Prep:

Double Unders
– 30 Single Unders
– 10 Penguin Taps
– 3 x 4 Singles + 1 Double
– 3 x 2 Singles + 2 Doubles
– 10 Single + Double
– 2 x 0:20 Single or Double Unders

Wall Balls
– 5 Wall Ball Thrusters
– 5 Wall Ball Push Press to Target
– 5 Wall Ball Shots to Target
– 5 High Wall Balls

RX / RX MASTER / INTERMEDIATE

6 Rounds, Not for Time
50-70 Double Unders
10 Wall Balls @ As high as Possible

(TC: 12min)

EXTRA

Back Rack Holds
3 x 0:10-0:15 @ 110-130%