WEDNESDAY 6.27.28

10 Rounds for Time

3 Wall Walks
10 Box Jump Overs

RX Box Height Men: 24"ish
RX Box Height Women: 20"ish

That is it.

Enjoy.

Goal: 15-20 min or less

PROGRAM C

10 Rounds for Time

30 Foot Handstand Walk
10 Box Jump Overs

RX Box Height Men: 24"ish
RX Box Height Women: 20"ish

RX + 50 feet each time

That is it.

Enjoy.

Goal: 15-20 min or less

The wall walks on this are going to get PRETTY spicy.  Some of you are REALLY good at them so your time might be much faster, but DON'T get sloppy or cheat this movement by sliding down the wall and slamming into the ground.  Also - EACH REP STARTS AT THE BOTTOM OF A PUSH UP!!  I know that seems like it wouldn't make that big of a difference but it really does!

So, for these wall walks you start at the bottom of the push up with the feet against the wall.  Press up to the top of your push up and start walking your feet up the wall.  As you walk the feet up - walk your hands BACK toward the wall.  Keep the belly tight and chin tucked as you do this.  Squeeze the cheeks!  The main thing is to fight overextending the back and craning the neck.  The goal is to walk the hands all of the way back until the chest touches the wall.

THEN

WALK YOUR HANDS BACK OUT AND WALK YOUR FEET BACK DOWN THE WALL UNDER CONTROL!! Go back down to the bottom of the push up at the bottom!  That is 1 rep.

If you are uncomfortable walking all of the way with the chest to the wall - you can do partial reps and walk only part way up.  If you are uncomfortable or not ready to do these agains the wall you may also choose to do them with the feet (piked) on a box or bench or even from the knees.  Finally - you can see the SHIFT version for today which will sub inchworm reps!

For the box jumps jump from both feet and land on both feet on the box and then jump or step off of the other side!

We would LOVE to see you actually jump today even if you have to significantly lower the height.  Tomorrow's workout has weighted step ups so save the step ups for tomorrow if possible!

As always - if you don't have something to jump ON - find something to jump OVER.

And of course if you CAN'T jump you can sub step ups or for this workout you may sub air squats if you are planning to do the step ups in tomorrows workout!