PERFORMANCE & FITNESS
Warm-Up.
One set of:
Run x 800m at a conversational pace
Followed by…
Two sets of:
Wall-Sit with Medball in Front Rack x 30 seconds
Front Leaning Rest on Rings x 30 seconds
Passive Supinated Hang on Pull-up Bar x 30 seconds
Followed by…
One set of:
Squat with Medball in Front Rack x 10 reps
Push-up x 8 reps
Scapular Pull-up x 6 reps
Then…
A.
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
15 Wall Ball Shots (20/14 lbs)
10 Push-Ups
5 Strict Pull-Ups
A. 3 full rounds + 400m
4+69
6:00
12:05
18:30
25:00
2 reps shy of 2 rounds
Sub wb with thrusters and run with 500m row. Getting back into shape. Just started back today after a couple years off. 🤮😅
Good work getting back into it!
RX:
A: 4 +15
This was terrible lol
4 rounds in 24:20 then 800m run finished at 29:02
the win for me is all WB shots unbroken
A. 4 + 30
A 3 Rds +30 reps
A) 5 rounds even
nice work, I couldn’t convince myself to do 225 WB shots