Warm-up: 25min
Funnel Tag
-then-
Grab a KB:
5 Russian Swing right arm
5 Russian Swings left arm
5 KB Push Press right arm
5 KB Push Press left arm
Grab a medball:
10 Wallballs
8 Burpees
6 KBS
10 Wallballs
-then-
Grab a KB:
5 Russian Swing right arm
5 Russian Swings left arm
5 KB Push Press right arm
5 KB Push Press left arm
Grab a medball:
10 Wallballs
8 Burpees
6 KBS
10 Wallballs
WOD: 35min
Metcon (AMRAP – Rounds)
AMRAP 30 with a partner:
Run 400 Meters
40 Wallballs (20, 14)
30 KBS (53, 35)
20 Pull-ups
One person works at a time.
Rx+:(C2B Pull-ups)
L2: (45, 25) (14, 10) (Band Assisted Pull-ups)
L1: (Russian Swings 35, 25) (10, 8) (Ring Rows)
Run 400 Meters
40 Wallballs (20, 14)
30 KBS (53, 35)
20 Pull-ups
One person works at a time.
Rx+:(C2B Pull-ups)
L2: (45, 25) (14, 10) (Band Assisted Pull-ups)
L1: (Russian Swings 35, 25) (10, 8) (Ring Rows)
Training Intent
Athletes can split work however needed. KBS should be light and able to cycle through sets of 10 at a time. Smaller sets and fast transitions with the pull-ups will likely increase your athletes output and keep intensity/recovery higher. Most athletes will probably split work in half as this piece doesn’t need to be over-strategized because volume is relatively low split in half for each round.
$ Out
Have a great weekend!