Tuesday 20210504

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

Hip Halo Warmup

* 10 Sidestep R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
-into-
6 min AMRAP
30-sec row
5 Wall Ball Front Squats (lightweight)
5 Wall Ball Push Press (lightweight)
3 Elbow to Floor Stretch (each side)

Warm-up – Warm-up (No Measure)

**2. Workout Prep**
2 rounds
20 sec. Row (Workout pace)
7 Wall Balls (Workout weight)
– Have athletes focus on breathing and cycling arms on the wall balls –

Metcon – Metcon (Time)

For Time:
120 Wall Balls (20/14)
120/90 Calorie Row
*Reps can be partitioned – athletes can move between movements until total reps are completed

TARGET SCORE
Target time: 11-13 minutes
Time cap: 15 minutes

Scaling Option
For Time:
80 Wall Ball Thrusters
80/65 Calorie Row

Reps can be partitioned – athletes can move between movements until total reps are completed

Accessory – Warm-up (No Measure)

3 Rounds
20 abmat situps (strict – no arms)
30 flutter kicks (each side)
15 Russian Twists (light wallball – each side)
30-sec plank

Posted in WOD

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