Technique Work – Walking Lunges & Wall Ball

Benchmark:

A. Walking Lunges 100m – For Time @ 3:36 30KG

5min Rest

B. 5 Rounds of 1min Wall Ball, 1 Min rest – 15 Wall Ball 9KG

4 Rounds of:

60s – Cal Ski – 12C

60s – Wall Ball – 13 @ 9KG

60s – Box Jump / Box Step Up @17 @ 24″

60s Rest

40 Min AMRAP of:

40min AMRAP of:
400m Run
15 Wall Balls
400m Ski / Row *alternating
400m Run
20m Walking Lunges
400m Ski / Row *alternating

3R + 400+15+400 @ 30KG SB + 9KG WB

3 Rounds of:
20 DB Cleans @10KG DBs
20 Cal Ski
20 DB Push press @10KG
20 Cal Bike
20m [1 Squat + 1 Lunge] @10kg
20 Cal Row

32:09

Paced Hailey for her workout. Easy pace for me

Round 1
800 m Run @ Race Pace
250 m Ski @ Fast Pace
30-second rest
250 m Ski @ Fast Pace
400 m Run
Rest 60 seconds

Round 2
800 m Run @ Race Pace
12 m Sled Push
30-second rest
12 m Sled Push
400 m Run
Rest 60 seconds

Round 3
800 m Run @ Race Pace
12 m Sled Push
30-second rest
12 m Sled Push
400 m Run
Rest 60 seconds

Round 4
800 m Run @ Race Pace
5 Burpee Broad Jumps
10-second rest
5 Burpee Broad Jumps
10-second rest
12 m Sled Push
400 m Run

39:40

Round 1
400 m Run @ Race Pace
250 m Ski @ Fast Pace
30-second rest
250 m Ski @ Fast Pace
400 m Run
Rest 60 seconds

Round 2
400 m Run @ Race Pace
12 m Sled Push
30-second rest
12 m Sled Push
400 m Run
Rest 60 seconds

Round 3
400 m Run @ Race Pace
12 m Sled Push
30-second rest
12 m Sled Push
400 m Run
Rest 60 seconds

Round 4
400 m Run @ Race Pace
5 Burpee Broad Jumps
10-second rest
5 Burpee Broad Jumps
10-second rest
12 m Sled Push
400 m Run

35min Indoor Bike
then 6 rounds of:
5min Row
5min Ski

130BPM

Sled Push work up to 150kg 20m

16m EMOM of
12 cal Ski
15 Wall ball
20m Sandbag lunges
60s rest