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DESCRIPTION

STRUCTURE: Athletes will complete 2 Rounds for time of 10 Muscle Ups, 20 Bar-Facing Burpees, 30 Deadlifts, and 40 Wall Balls.

STIMULUS: “NAPALM” is a Threshold workout.

STRATEGY: Muscle-ups should be completed in 1:00, Bar-Facing Burpees under 2:30, Deadlifts under 2:00, and Wall Balls under 2:00.

SCALING: Athletes should choose a barbell weight that is challenging but in the workout can be completed in small quick sets- possibly fast singles.

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 12-17 Minutes.

“Napalm” (Time)

“NAPALM”

2 Rounds for Time

10 Muscle Ups

20 Bar-Facing Burpees

30 Deadlifts

40 Wallballs

18 min Time Cap

RX+-225/155, 20/14#, 10/9′

RX-10 Strict Pull Ups 185/135#, 20/14#, 10/9′

50-59-10 Ring Rows+10 Jumping Dips

155/105#, 14/10#, 10/8′

60+-10 Ring Rows+10 Jumping Dips

135/95#, 10/6#, 10/8′

Basics-1/2 all reps. 10 Jumping Pull Ups

Light BB, 6/4# WB 9/8′