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DESCRIPTION

STRUCTURE: 0:00 – 9:00 Athletes will complete 3 Rounds of 200m Run and 25 Wall Balls 9:00 – 18:00 Athletes will complete 3 Rounds of 200m Run and 20 Pull Ups 18:00 – 27:00 Athletes will complete 3 Rounds of 200m Run and 15 Burpees

STIMULUS: Today’s workout is somewhere between a sprint and threshold workout. Athletes should have at least a minute of rest.

STRATEGY: Wall Balls should be done in 1-3 sets and Pull Ups in 1-4. Athletes should aim for big sets on both movements.

SCALING: Athletes should choose a rep range that allows to finish the 3 Rounds of work in 8:00 or under

SCORING: Athletes will note split times for each 3 Round workout. Athletes’ score will be Total Time to complete the workout.

EFFICIENCY TIPS

Athlete “A” pushes the Run and takes 2-3 strategic breaks on Wall Balls and Pull Ups

Athlete “B” is going to pace the Run and break 1 time or possibly go unbroken on Wall Balls and Pull Ups

All athletes should push both movements on the Run/Burpee rounds!

WOD

“Turf & Turf” (3 Rounds for time)

“TURF & TURF”

“Turf & Turf”

[On the 0:00]

3 Rounds:

200 Meter Run

25 Wallballs

[On the 9:00]

3 Rounds:

200 Meter Run

20 Pull-ups

[On the 18:00]

3 Rounds:

200 Meter Run

15 Burpees

*Score = Sum Total Of 3 Times

9 Minute Cap for All 3 Rounds

Subs

250/200m Row, 500m Bike

RX+-Same as RX

RX-20/14#, 10/9′

50-59-14/10#, 10/8′, Jumping Pull Ups

60+-10/6#, 10/8′.Ring Rows

Basics-100m Row or Run, 12 WB, 10 Ring Rows

7 Burpees