Home/WODs/Coach Creations/U-Haul Alabama
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by Shaun Spencer

“U-Haul Alabama”

Coach Creation WOD

719 4
  • 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.

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namesake photo

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.

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