Workout

"TRIPLE 7s"

ON A 7:00 RUNNING CLOCK...

Run 800m then...

Max Wall Balls (20/14)


-Rest 1:00-


ON A 7:00 RUNNING CLOCK...

Run 800m then...

Max Toes to Bar


-Rest 1:00-


AMRAP x 7 MINUTES

100m Run

7 Wall Balls (20/14)

7 Toes to Bar

 

 Capacity Work

ON A 7:00 RUNNING CLOCK...

Run 800m then...

Max Wall Ball Front Squats


-Rest 1:00-


ON A 7:00 RUNNING CLOCK...

Run 800m then...

Max Sit Ups


-Rest 1:00-


AMRAP x 7 MINUTES

100m Run

7 Wall Balls Front Squats

7 Sit Ups

 

Homework

 CONDITIONING

10 SETS

500m Row @ 2K PR Pace


-Rest 2:00 b/t Sets-


CONDITIONING/GYMNASTICS

1. FOR TIME @ 70% EFFORT


5 ROUNDS

20 DBall Over Shoulder* (AHAP)

50 Double Unders


-Rest 10:00-


5 ROUNDS

100' Yoke Carries (AHAP)**

10 DB Snatches (100/75)


*Scale to 205/145 Power Clean

**Scale to BB Back Rack Hold or Walk

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