SATURDAY 7.28.18

Run 400 Meters
Max KB Swings
at 3:30
Run 400 Meters again
Max Wall Balls
until the clock hits 7 min.

When the clock hits 7 min - you start over.  No rest between rounds.

So at 7:00

Run 400 Meters
Max KB Swings
when the clock hits 10:30
Run 400 Meters
Max Wall Balls
Until the clock hits 14 Min!

RX Men: 20#ish Ball, 53# KB
RX Women: 14#ish Ball, 35# KB

NO RX + - Just crush it HARDER!!!

Score: Total combined KB Swings and Wall Balls

PROGRAM B

Run 400 Meters
Max Hang Power Snatch
at 3:30
Run 400 Meters again
Max Overhead Squats
until the clock hits 7 min.

When the clock hits 7 min - you start over.  No rest between rounds.

So at 7:00

Run 400 Meters
Max Hang Power Snatch
when the clock hits 10:30
Run 400 Meters
Max Overhead Squats
Until the clock hits 14 Min!

RX Men: 75#
RX Women: 55#

RX+ Men: 95# +
RX + Women: 65# +

Score: Total combined KB Swings and Wall Balls

PROGRAM C

In Teams of 2 complete:

15 Min AMRAP
Person 1: Run 400 Meters
Person 2: Max Wall Balls
Person 1: Max Wall Balls
Person 2: Run 400 Meters
Person 1: Run 400 Meters
Person 2: Max KB Swing
Person 1: Max KB Swing
Person 2: Run 400 Meters

NO RX + - Just crush it HARDER!!!

Score: Total combined KB Swings and Wall Balls

Oh man - so don't let this confuse you.  The workout is broken up into 3:30 chunks.  Each one starts with a 400 meter run and ends with max reps of either kb swings or wall balls.

The distance is 400 meters, but if you don't have a perfectly measured 400 it should be a distance that takes you between 1:30 (if you are a solid runner) and 2:15 at the most.  Shorten the distance if you need to to keep it under 2:15.

If you are unable to run for weather or space reasons you may sub 90 seconds of double unders or single unders.

For the kb swings you will hold the bell in both hands and bring it up to the waist.  You will have your feet shoulder width apart and hinge at the hip, bend the knees slightly, keep the arms long, and heels down.  Keep the chest UP!  From here you will stand up hard and fast - thinking of legs then follow through with the arms.  Most of the work is done by the lower body.  The arms just guide the bell up to all the way overhead!  Keep the belly tight and do not overextend!

For the wall balls the goal is to shoot to a 9-10' target if possible.  You will hold the ball at the chest with the feet shoulder width apart.  You will squat by reaching the butt back and down.  Drive the knees out and keep the chest up.  Get the butt below the knees at the bottom.  Stand from the squat FAST and use the power from the legs to help you throw the ball.  Again - legs then arms.  When you catch the ball on the return do not let it pull you forward!!