Finish the workout between 10:00-15:00. More advanced athletes should push as close to 10:00 as possible.
Unbroken or very large sets of wall balls.
Develop a better understanding of your pull-up stamina and capacity.
Wall balls (20/14 lb)
Wall balls (16/12 lb)
Wall balls (10/6 lb)
Jumping pull-ups / Ring Rows
50 alternating single-leg toes-to-bars
1:00 banded shoulder stretch / side
1:00 couch stretch / side
WHITE BOARD BRIEF
Target time 10:00-15:00
Today is a great test of stamina and capacity. It is also an opportunity to see where we succeed and where we can improve.
The challenge in today’s workout is to perform large, if not unbroken, sets of wall balls and go for broke on the pull-ups.
We want you to choose a weight for the wall balls that allows you to complete the first set in three sets or less. Challenge yourself to hang on to the ball for longer. You may also consider using a lighter ball and give yourself the opportunity to perform bigger sets.
If you are planning on performing 105 pull-ups, you should be able to perform 5-10 reps every time you jump up on the pull-up bar. If you have pull-ups, but are unable to perform that many in a row, consider scaling the total number. We will also cover various scaling options in the warm-up if you don’t have pull-ups.