THURSDAY 7.12.18

3 ROUNDS FOR MAX REPS

90 SECONDS WALL BALLS
90 SECONDS PULL UPS

Rest 1 Min Between Rounds

RX Men: 20#ish Ball
RX Women: 14#ish Ball

Score: Total Reps from all 3 combined

Goal: 150+ Total Reps

PROGRAM C

3 ROUNDS FOR MAX REPS

90 SECONDS WALL BALLS
90 SECONDS MUSCLE UPS

Rest 1 Min Between Rounds

RX Men: 20#ish Ball
RX Women: 14#ish Ball

DO NOT DO THIS VERSION IF YOU DON'T FEEL YOU WILL BE ABLE TO GET AT LEAST 5 MUSCLE UPS IN 90 SECONDS.

Score: Total Reps from all 3 combined

Goal: 25-30 + WB PER ROUND - 5 + MUSCLE UPS PER ROUND

NOTES

Yikes right?

So, for this workout you will have 90 seconds to do as many wall balls as possible.  Ideally you will shoot them to a 9-10' target.

For these reps you will hold the ball at your chest.  Tuck your elbows in and up.  Your feet are shoulder width apart and your heels are down.  Drive your knees out and lift the chest as you reach your butt back and down.  Get your butt lower than your knees at the bottom.  Stand hard and fast to use the power from your legs to help you throw the ball.  Think LEGS then ARMS.  When the ball comes back down catch it and THEN squat.  Don't allow the weight or the ball to pull you forward.

No collapsing in the squat!  Keep that chest UP!

If you have low ceilings or no ball you may sub either light weight thrusters (think empty barbell or light dumbbells) or for the case of low ceilings - medicine ball cleans.

The goal would be to get around 20-30 reps or more per round.

(If you choose to do thrusters please keep in mind they are much faster and don't do more than 50 per round for your own sake).

For the pull ups - you can choose any style!  You may work strict.  You can do kipping, butterfly, work chest to bar, banded pull ups, TRX Bands or ring rows, or the parallette pull ups!

Because you are using so much leg in the wall ball portion of this workout we prefer you don't choose jumping pull ups for this one!

No RX Plus option today.  If you are a ninja and are feeling crazy - wear a vest.  We honestly think that for most of you though - it's a better workout without it.

Good luck!