Friday
Warm-up
Warm-up
2 ROUNDS
30 Mountain Climbers
10 Slam Ball Deadlifts
10 Slam Ball Strict Press
5/5 Hand Over Hand Ring Rows*
30 Mountain Climbers
10 Slam Ball Deadlifts
10 Slam Ball Strict Press
5/5 Hand Over Hand Ring Rows*
Into…
2 ROUNDS
8 Up-Downs
8 Slam Ball G2OH**
6 Lunge + Lunge + Squat
Into…
2 ROUNDS
5 Burpees
5 Slam Balls
:20 Wall Sit
*Place one hand on top of the other with the ring vertical. Complete 5 reps with one hand on top and then switch.
**Similar to a Plate G2OH. Focus on keeping the Slam Ball close on the way up.
Workout
Metcon (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…
40/30 Cal Bike
:30 Wall Sit
Max Rope Climbs In Time Remaining
40/30 Cal Bike
:30 Wall Sit
Max Rope Climbs In Time Remaining
(Score is Reps)
-Rest 2:00-
ON A 5:00 RUNNING CLOCK…
40/30 Cal Bike
:30 Wall Sit
Max Slam Balls (30/20)|(20/10) In Time Remaining
(Score is Reps)
-Rest 2:00-
ON A 5:00 RUNNING CLOCK…
40/30 Cal Bike
:30 Wall Sit
Max Burpees In Time Remaining
*Each :30 Wall Sit Must be performed Unbroken
(Score is Reps)
KG SB: (15/10)|(10/5)
