Sign Up For the afternoon 6:30pm WOD!!
Stimulus Of the Day
20-30 (or more) reps per AMRAP.
All runs in under 5:00.
Wall-ball shot loading should allow for 10+ reps at a time.
Short rest break between AMRAPs to prepare for a strong run pace.
Whiteboard Of the Day
This couplet is 3 rounds of an 800-m run and an AMRAP of wall-ball shots up until the 6:00 mark.
Between each AMRAP is 1:00 of rest to incentivize BIG sets on the wall-ball shots while still allowing for consistency on the runs.
You need to finish each run in 5:00 or less, which means the first run should be under 4:30 to account for fatigue in the later rounds.
We’ll scale run distance based on paces run in the warm-up.
With over a minute of time for the wall-ball shots, the goal is to do 20+ reps.
Accessory Of the Day
3 sets:
10 lateral banded monster walks/direction
10 banded good mornings
Metcon Of the Day
3 x AMRAP 6:
Run 800 m
Max wall-ball shots (14/20 lb) (9/10 ft) in remaining time.
– Rest 1:00 between AMRAPs.
