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DESCRIPTION

STRUCTURE: For time, athletes will complete: 45 Wall Balls, 30 Toes to Bar, 15 Burpee Box Jumps, 30 Wall Balls, 20 Toes to Bar, 10 Burpee Box Jumps, 15 Wall Balls, 10 Toes to Bar, 5 Burpee Box Jumps.

45-30-15: Wall Balls

30-20-10: Toes to Bar

15-10-5: Burpee Box Jumps

STIMULUS: “APOLOGIES” is a Grindy Threshold workout.

STRATEGY: Athletes should be able to finish the first round (45-30-15) in under 7:00. Athletes should be able to finish the second round (30-20-10) in under 5:00 and the final round in under 3:00

SCALING: Athletes should be able to do the first round of Wall Balls and Toes to Bar in a maximum of 5 sets. Athletes should be able to do the second set of Wall Balls and Toes to Bar in a maximum of 4 sets. Athletes should be able to do the final round of Wall Balls and Toes to Bar in a maximum of 3 sets during the workout.

SCORING: Athletes’ score will be the Time it takes to finish the workout. Athletes should aim to finish in 10-15 Minutes

EFFICIENCY TIPS

-Once athletes are done the round of 45-30-15 the workout is halfway complete

-Athletes should pace and break up in the first half of the workout (45-30-15)

-Trying to hold onto bigger sets in the back half! Round of (30-20-10) and really sprint on (15-10-5)

WOD

“Apologies” (Time)

“APOLOGIES”

For Time:

45 Wall Balls

30 Toes to Bar

15 Burpee Box Jumps

30 Wall Balls

20 Toes to Bar

10 Burpee Box Jumps

15 Wall Balls

10 Toes to Bar

5 Burpee Box Jumps

17 min Time Cap

RX+-20/14#, 10/9′, 30/24″

RX-20/14#, 10/9′, 24/20″

50-59-14/10#, 10/8′, 20/16″, Hanging KR

60+-10/6#, 10/8′, Burpee Step Ups, Sit Ups

Basics-1/2 Reps, Light WB, Burpee Step

Ups and Sit Ups