“The Wall”
AMRAP 30 minutes
50 Wall balls 20/14 lbs
10 Wall walks
10 Burpee over wall @ 48″
Score: Rounds & Reps
KG: 9/6
Scaling Options
Beginner
30 wall balls @ light
10 Inchworm push ups (on knees)
10 Burpee step up over @ 20”
Intermediate
50 Wall Balls @ 14/12lbs
10 1/2 Wall walks
10 Burpee over wall @ 40″
AMRAP 30 minutes
You go I go, full round
10 Wall Balls 20/14 lbs
5 Wall climbs
3 Burpee over wall @ 48″
In this workout, athletes will perform the work as you go I go. Partner on the call of 3-2-1 go, Partner 1 will get over the wall and begin work on his/her round.
Partner 2 is waiting for their partners on the other side of the wall.
Once partner 1 is done with the work, they will tag their partner.
Partner 2 then climbs over the wall and begins his/her work and so on.
3sets
12 RDL @ moderate load
rest as needed
A. General
AMRAP 4
10 Med ball squats
5-10 Inchworm push ups / Inchworm
5 Burpees (jumping as high as possible)
B. Specific
Take 5 minutes or so to practice burpee wall climb up over
2 sets
10 Wall balls
1 Wall climb
2 Burpee over wall