Wall Balls

Easy Fran

Skill/Strength: Strength
Deadlift for load:
#1: 5 reps @ 75%
#2: 5 reps @ 80%
#3: AMRAP @ 85%

Percentages are based on 90% of 1 RM. For example, if your deadlift is 150lb, your 1st set would be 0.9*.75 = 101.25lb.

WOD: Conditioning
21-15-9
Push Press (95/65#)
Wall Balls (20/14#)

Finish: Midline
Good Morning for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

Team WOD

WOD: Conditioning
20 min AMRAP
15 Sit Ups
12 Wall Balls (20/14#)
9 Cal Row or Bike

Goal = 12+ Rounds

*Partners alternate movements, each time either athlete finishes Row or Bike is 1 round. Partner 1 would start on Sit Ups while Partner 2 rests, when P1 is finished with their Sit Ups, P2 would start their 12 Wall Balls, etc.

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