Regular Class Schedule tomorrow morning.
We will open at 430 for Friday Night Lights with the first heat around 5 PM. You do NOT need to be entered in the Open to join a heat and complete the WOD this evening. WARM UP
Get a good general warm up on a bike or rower. Make sure your shoulders are warmed up and focus on hips and ankles for both the wall balls and box work. WOD
26.1
Masters 55+:
♀ 14-lb (6-kg) medicine ball,
9-foot target, 20-inch box
(may step up)
♂ 20-lb (9-kg) medicine ball,
9-foot target, 24-inch box
(may step up)
• Start standing tall. At “go,” pick up the ball and complete 20 wall-ball shots.
• Then, move to the box and complete 18 box jump-overs.
• Then, complete 30 wall-ball shots and 18 box jump-overs.
• Then, complete 40 wall-ball shots.
• Then, move to the box and complete 18 box step-overs while holding the medicine ball.
• Then, complete 66 wall-ball shots and 18 medicine-ball box step-overs.
Scaled: (Ages 16-54)
♀ 10-lb (4-kg) medicine ball,
9-foot target, 20-inch box
(may step up)
♂ 14-lb (6-kg) medicine ball,
10-foot target, 24-inch box
(may step up)
Scaled Teenagers 14-15:
♀ 10-lb (4-kg) medicine ball,
9-foot target, 20-inch box
(may step up)
♂ 14-lb (6-kg) medicine ball,
10-foot target, 24-inch box
(may step up)
Scaled Masters 55+:
♀ 10-lb (4-kg) medicine ball,
8-foot target, 20-inch box
(may step up)
♂ 14-lb (6-kg) medicine ball,
8-foot target, 24-inch box
(may step up)
• Then, complete 40 wall-ball shots, move to the box and complete 18 box jump-overs (no medicine ball).
• Then, complete 30 wall-ball shots and 18 box jump-overs.
• Then, complete 20 wall-ball shots.
• Time stops when the ball hits the target on the last wall-ball shot.
NOTES
• Only one medicine ball may be used during the workout.
• The box must be placed at least 10 feet away from the wall-ball station for safety.
TIEBREAK
• A tiebreak time will be taken after each set of box jump-overs and each set of box step-overs.
◦ The LAST completed set of box jump-overs or box step-overs will be your tiebreak time.
• In the event of a tie on reps, the athlete with the faster tiebreak will win the tie.
• Athletes who complete the workout under the time cap will not enter a tiebreak score.
