September 19, 2020

Posted By: Christi

8am-10am: Open Gym
10am: Group WOD

For time:
50 Wall Balls, 20/14 lbs
25 Box Jumps, 24/20 in
40 Wall Balls, 20/14 lbs
20 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
15 Box Jumps, 24/20 in
20 Wall Balls, 20/14 lbs
10 Box Jumps, 24/20 in
10 Wall Balls, 20/14 lbs
5 Box Jumps, 24/20 in
Goal: sub 12 mins

Legs and lungs! A bit higher rep scheme today but for some of you that find these strengths it may be tempting to go unbroken! Go for it if you like and see what you’ve got! Otherwise breaking up the wall ball into manageable sets with minimal rest is key. Similar with the box jump but these are “easy” to keep moving on especially if you are stepping down. I would suggest stepping down if you have any ankle, achilles, or knee issues. You can still keep a strong pace this way and increase that fitness!

Optional Intervals
Each for time:
Run: 6x 200m

Rest 1 min between efforts.

Yep, 200 meter sprints if you’re feeling like you want the additional work. These should be hard efforts but also consistent. Avoid going bonkers on the first interval and falling off on your time too much. Seeing if you can keep each interval within 3-5 secs is a good goal. Rest is essentially your work or close to it for many of us. Another option is alternating back and forth with a buddy which will help hold you accountable but may be less rest…all good, still getting fit!

Post Workout
2-3min ea. Side Smash Quads