22.08.05

INTENDED STIMULUS

13:00-18:00.

Expect this workout to be challenging with the increased height of the wall-ball shots.

Athletes should be able to complete at least 7+ reps unbroken with the wall ball load they choose. Complete the wall-ball shots in 2:00 or less.

Athletes should be able to perform 3+ pull-ups unbroken and finish 10 reps in 1:30 or less.

RX

Partners:
5 rounds for time:
30 wall-ball shots (20/14 lb) (11/10 ft)
20 med ball weighted pull-ups (20/14 lb)

LEVEL 2

Partners:
5 rounds for time:
30 wall-ball shots (16/12 lb) (11/10 ft)
20 strict pull-ups

LEVEL 1

Partners:
5 rounds for time:
30 wall-ball shots (10/6 lb) (10/9 ft)
20 jumping pull-ups / ring rows

SKILL WORK

Post-workout:
Accumulate:
150 weighted partner sit-ups (20/14 lb)
– Partners face each other and pass the med-ball back and forth.
– 75-reps per partner.

STRETCHING

1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves

WHITE BOARD BRIEF

Target time | 13:00-18:00

Today’s workout throws a few different challenges at you. Expect both the wall balls and the pull-ups to be a little more difficult than they normally would be.

Most of you will have to break up your sets of wall balls and your pull-ups into multiple sets in each round. You should be able to complete 7+ reps unbroken with the wall ball load you choose. The goal is to complete the wall-ball shots in 2:00 or less.

You should be able to perform 3+ pull-ups unbroken and finish 10 reps in 1:30 or less.

Choose scaling options that allow you to complete both of these exercises within their intended stimulus. Expect them to be challenging, but keep them within the time domains.

Post workout, we will set aside some time to recover and work with a partner to accumulate some weighted sit-ups.