Warm Up:
Warmy+
5×5 Deadlift + bear crawl to baseline, run backwards back to starting baseline.
Xfit WOD:
For Time (with a Partner)
50 Synchronized Wall Balls (20/14 in 9/10 ft)
30 Cleans (95/65 lb)
50 Synchronized Wall Balls
20 Cleans (135/95 lb)
50 Synchronized Wall Balls
10 Cleans (155/115 lb)
**Time Cap: 15 minutes
This workout begins with the athletes standing tall and the medicine balls resting on the floor. At the call of “3, 2, 1… go!” the athletes will pick up their medicine balls and begin the set of wall balls, synchronized at the bottom of the squat. Once 50 shots are completed, they will begin the round of 30 cleans. They may divide the cleans any way they choose and each partner must complete at least 1 rep at each weight before moving on.
The second set of wall-ball shots will be performed in the same fashion as the first. Next, teams will move on to the set of 20 cleans, this time at a heavier weight. After the set of 20 cleans, teams will then complete one final set of wall-ball shots and then 10 cleans, again at a heavier load.
Pull up work;
16,11,9,8,8
No comments yet.