2021-02-21 Workout Intent:Challenge yourself



Workout Intent:
Challenge yourself to complete large chunks of unbroken Wall Balls



Wall Ball Endurance
Continue as far as possible up the following ladder in 12 min:
20 Wall Balls 20lb/14lb
80m Shuttle Run
25 Wall Balls 20lb/14lb
80m Shuttle Run
30 Wall Balls 20lb/14lb
80m Shuttle Run
35 Wall Balls 20lb/14lb
80m Shuttle Run
Etc..

*Aim to do each Wall Ball set unbroken. Each time you break a set complete a penalty 40m Shuttle Run.
*Record the last complete set of Wall Ball + any extra reps (not including penalty shuttles). 10m shuttle = 1 rep for scoring purposes.

*Competition Option - 30lb/20lb


Alternating Squat EMOM
Every 2mins for 8 Rounds Compete:
Odd Minutes: 3 Front Squats
Even Minutes: 5 Back Squats

*Hold the same weight for all sets of Front and Back squat.


Accessories:
3 Sets of the Following Superset:
8 Bulgarian Split Squats/side
7.5m LA OH DB Walking Lunge
7.5m RA OH DB Walking Lunge

*Rest as required between rounds. Record Bulgarian Split Squat load.

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