Coach Creation WOD
- 4 Rounds For Time
- 45 seconds on / 15 seconds off
- 1) 100m run
- 2) Wall Ball Shots
- 3) Battle rope or Inertia wave
- 4) Shoulder wall ball squats
The score is the total amount of wall ball squats and Shoulder squats you can do. Try to maintain a consistent score throughout the four rounds.
This workout was designed on the road using what we had available, using a Tabata style set up allowed me to get the blood moving around my body after a long drive. Having the rest allows you to transition from one movement to another.
Rx for wall balls is 30/20lb but feel free to scale to 20/14
I used Inertia Wave bands but again a battle rope would also work.
About the wod
After travelling from North Carolina to Alabama I decided to create an easy to follow Tabata style workout. The aim of the workout was to get the blood pumping and loosen the body in a safe way. Being 6"3 and cramped up in a U-Haul it's important I loosen off a little before doing anything else.