22.10.31

INTENDED STIMULUS

13:00-14:00.

Unbroken wall-ball shots.

Finish the 400-m run in under 2:30.

Advanced athletes should push the run at a pace that is faster than they want to go if performing sets of unbroken wall balls aren’t much of a challenge.

RX

4 rounds for time:
20 wall-ball shots (20/14 lb)
400-m run

LEVEL 2

4 rounds for time:
20 wall-ball shots (16/10 lb)
400-m run

LEVEL 1

4 rounds for time:
15 wall-ball shots (12/6 lb)
300-m run

SKILL WORK

Pre-workout:
5 sets:
3 hang power clean and jerks

STRETCHING

1:00 foam roll quads
1:00 couch stretch/side

WHITE BOARD BRIEF

Target time | 13:00-14:00

Today’s workout kicks off our monthly focus on weightlifting. You may not view the wall ball as your typical weightlifting movement but it certainly is one.

The intent for this workout is to try and perform all the wall-ball shots in unbroken sets, even if you have to take a few extra seconds before picking up the ball after the run or perform imperfect reps. Try and hold on!

If going unbroken on the wall-ball shots doesn’t seem like much of a challenge, push the run hard from the very beginning. The longest the 400-m run should take anyone is 2:30.

Let’s get gritty during this one today!