WOD 7/26/2013

WOD (Making up one I missed from 7/23/13)

For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

"The Barn" Gym setup at our Gresham location.

Compare to 130205. (Looking back at my journal I realized that the last time this was done I missed it.  I sometimes would get off the exact main site programming and miss WODs, most often when I was traveling.  I would try to make these up by doing two-a-days, but sometimes would miss WOD’s like this one.)  

Anyway,  I don’t know how the 205# Front Squats will feel.  This usually kills the wrists so I’ll be using wrist wraps for these.  Elbows high and rack the bar in a good position so you can stay as up right with the chest as possible. 20 reps will have to be broken up into 5’s maybe.

30 Inch Box jumps, I get to use one of our new boxes we built.  40 KB swings, 1.5 pood (Or 53 lbs to be exact (use dumb bell if you don’t have Kettlebells), and 50 wall ball shots (20#). 

Scaling Options: 

This WOD can be scaled to what ever level you are at.  If you lack the front squat skill, use a pvc/broom stick or light bar and really work on good form and full range of motion reps.

For box jumps- adjust the height. Or do modified jumps and step-ups.

For kettlebell swings- Use dumb bells.

Wall ball-  (For homemade version.  Find an old basketball and fill it with sand.)  Or just work on the wall balls with a regular ball (focus on good front squat position, high elbows, deep squat, chest up).