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Training for Wednesday, August 8th

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Warm Up
Group Circle
3 Rounds
7 Ball Slams
7 Slam Ball Thrusters
3 Perfect Push Ups

Workout #1
Death By Wall Balls
Athletes begin at either 8 or 12 Wall Balls and have 1:00 to complete that many reps.  The number of reps increases by 1 every minute until you fail to reach the target. If you complete the round of 17 and only complete 14 in the next round, your score is 17+14.
*Use your normal wall ball weight.  If you can do 20 unbroken wall balls with your normal weight, begin @ 12 reps.  If you cannot do 20 unbroken wall balls with your normal weight, begin @ 8 reps.

Workout #2
36-24-12
Ball Slams
Jumping Lunges
Push Ups

Cardio CrossFit (6am, 9:30am, 5pm)
36-24-12
Ball Slams
Jumping Lunges
Push Ups
36 Wall Balls 20/14
*Wall Balls remain at 36 reps EVERY ROUND

Cool Down
10 Scorpions
10 Iron Crosses
1:00 Quad Foam Roll each leg
1:00 Couch Stretch each leg
1:00 Raised Leg Hamstring Stretch each leg
1:00 Shoulder + Trap Smash each side