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June 17, 2017

WOD

for time

500M Run with Medicine Ball 20/14 lb
50 Medicine Ball Sit-ups 20/14 lb
50 Wall Ball Shots 20/14 lb 10/9′
500M Run with Medicine Ball
35 Medicine Ball Sit-ups
35 Wall Ball Shots
500M Run with Medicine Ball
20 Medicine Ball Sit-ups
20 Wall Ball Shots

Workout notes: Today’s workout is a 3 movement triplet with descending reps on the wall ball shots and medicine ball sit-ups.  The 500M run is something we introduced earlier this week.  If you were not there that day the run starts at the roll up doors and goes around the complex as you would with the 400M run.  Continue running past the 400M marker then turn around and return to the gym when you reach the sidewalk. All three movements utilize arms, legs and core so consider that when deciding what pace to go out at.  Break up the wall ball shots as needed and work on shortening your rest periods rather than performing a huge set and taking a long break.

 

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