Warmup
STRENGTH
EVERY 2 min x9 rds (building)
1 power clean
1 clean & jerk
WOD
RX
4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
Rest 2 minutes between rounds.
Level 2
4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots (10/14 lb) (9/10 ft)–
Rest 2 minutes between rounds.
Level 3
4 x 2-minute rounds for reps of:
9-cal row
24 single-unders
Max-reps wall-ball shots (6/10 lb) (9/10 ft)– Rest 2 minutes between rounds.
ABOUT THE WORKOUT
INTENDED STIMULUS
At least 10-15 wall-ball shots per round; 40-60+ total.
Row in 45 seconds or less.
Double-unders in 30 seconds or less.
At least 30 seconds to accumulate wall-ball shot reps in large and/or unbroken sets.
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