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DESCRIPTION

STRUCTURE: Part 1 athletes will complete 3 Rounds on the 2:00 5 Front Squats. Part 2 athletes will complete 42-30-18 of Wall Balls, Hand Release Push-Ups and Calorie Row

STIMULUS: “ALL BALL” is a Threshold workout

STRATEGY: Let’s keep athletes on pace today. . .

[Round of 42 in under 10:00]

-Wall Balls under 3:00

-HRPU under 3:00

-Row Under 4:00

[Round of 30 in under 7:00]

-Wall Balls under 2:00

-HRPU in under 2:00

-Row in under 3:00

[Round of 18 in under 4:00]

-Wall Balls in under 1:00

-HRPU in under 1:00

-Row in under 2:00

SCALING: We can have athletes cap rounds at 10:00, 7:00, and 4:00

SCORING: Athletes’ score is the time it takes to complete the workout. We want athletes to finish in under 21:00

EFFICIENCY TIPS

-Athletes can aim to get at least 15 Wall Balls per minute

-Athletes can aim to get at least 15 Push Ups per minute

-Athletes can aim to get 10-12 Calories per minute

STRENGTH

5: Front Squat (5-5-5)

5: Front Squat (5-5-5)

5: Front Squat (5-5-5)

WOD

“All Ball” (Time)

“ALL BALL”

42-30-18:

Wall Balls

Hand Release Push-Ups

Calorie Row

Women’s Calories: 30-24-12

Subs

32 – 23 – 14 Calorie Bike, 600-400-200 Meter Run

RX+-Same as RX

RX-20/14#, 10/9′

50-59-14/10#, 10/8′

60+-10/6#, 10/8′, HRPU on knees

Basics-20-15-10, LIght WB, HRPU on Knees