Build to workout weight in 2-3 sets
+
Wallball Shots
5 medball front squats + 5 medball thrusters + 5 WBS
(CAP at 6 rounds)
18/15 Cal Row
15 Deadlifts 185/125#
+
Max Wall Balls 20/14#
Continue until 100 Wall Balls
Open/RX+: 20/16 Cal, 225/155#
SCORE is time it takes to complete 100 WBS.
This workout is a challenging triplet focused on a movement combination we have seen in years past. The row and the deadlift should challenge the posterior chain and stamina before we hit the wall balls. Ideally, we go for one big unbroken set to finish off each AMRAP. Goal here is 20 +/- 2-5 wall balls each round so that we are finishing in the range of 4-6 rounds.
(CAP at 6 rounds)
15/12 Cal Row
15 Deadlifts 135/95#
+
Max Wall Balls 14/10#
Continue until 75 Wall Balls
1min Barbell Foam Roll Thoracic Extension
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)
8/8 Single Leg Weighted Hip Extensions
12 Barbell Bent Row
30-60s Dual KB Front Rack Wall Sit
2 Reps @ 75% x 2 Sets
1 Rep @ 80% x 3 Sets
2+2 @ 80% of Snatch x 3 Sets
15/12 Cal Ski Erg
50ft Handstand Walk
12 Alt DB Snatch 70/50#
50ft Handstand Walk
R: 60sec b/s
250m/200m Row
6 Inchworm Push-Ups
10 Deep Lunge Mountain Climber
10 Hollow Rocks
10 Alt V-Ups
10 Glute Bridges