I. General Warm-Up
10 Front-Back/Side-Side Hip Swings
10 No hands Shin-Box Rotations
5 “Jane Fonda’s”/side (laying on side, straight leg raise)
3-5 Snatches-build to working weight
II. Workout Of The Day
100 Wallball Shots (23 minute time cap, or 5 total rounds)
Complete 100 Wallballs as fast as possible.
Each round is 3:00 long with 2:00 rest between rounds.
At the beginning of each 3:00 round, you complete
35 DU’s or 70 SU’s
7 Snatches @115/75; 95/65; 75/45
Then, in the remaining time of the 3:00 round complete as many Wallballs as possible. Score is total time to reach 100, including rest, or if you get time capped your score is 23:00+ 1 second per rep remaining added on to the time.
0-3 Round 1
5-8 Round 2
10-13 Round 3
15-18 Round 4
20-23 Round 5
PERCEIVED INTENSITY – 7.5/10
Staying with a solo WOD on Friday since we partnered on the 4th. We are trying to get to 100 WBS as quick as possible, but you only have 3:00 to work at a time and you have to buy in with Jump Rope and Snatches each round! This will be tough, but you get a decent amount of recovery time so try to push the pace early and get some big sets of WBS to get ahead of pace!
III. Supplemental Work
3 sets not for time
A1. 10 Double KB Front Rack Step-ups @44/26; 35/18; 26/13 or less
A2. 8-10 SA KB Bent Over Rows/side