2 Rounds of:
12 Wallballs
8 Lateral Squats (4/side)
6 Burpees
GET POWERFUL
Thrusters
Every :90 for 12:00
4 Bar Facing Burpees
4 Thrusters
Build weight across sets
GET FIT
Every 2:00 until failure (18:00 Cap)
200m Run
10 Wallballs 20/14*
*Add 2 Wallballs after every successful round (200m/10, 200m/12, etc..)
(WELLNESS WOD)
AMRAP 14 of:
100m Run
12 Wallballs 14/10
COMPETITORS EXTRA
Row
500m x 6
Rest 3:00
Try to hold near 1k PR pace
COACHES NOTE:
You may need to assign athletes with lesser running/ wallball capacity a different rep scheme to start with. The minimum work we should try to get everyone to complete is 6+ rounds, this might mean some need to Run a shorter distance, or start at 4 Wallballs and add two, or maybe they start higher and only add 1 per round. Make the call!
ATHLETES NOTE:
Choose a moderate Thruster weight to start out with, then add 5-10lbs per set across the 12 mins. During the metcon try to be as consistent as possible on your run pace. Don't come out too hot trying to "earn more rest" then fall off later.
BODYBUILDING WORKOUT
Routine 6: Legs & Hip Flexors
- Leg Extensions (7 x 8-12)
- Weighted Bridges (shoulders on bench) (4 x 8-12)
- Leg Curls (4 x 8-12)
- Banded Sprint Drive (4 x 8-12 per leg)
- Leg-Press Calf Raises (4 x 15)