Join us this Saturday, 01 April, at 0900 for a FREE class!
No fitness experience needed.
Conditioning:
20 Wall-ball shots (20/14)@(10/9′)
15 Wall-ball sit-ups* (20/14)
2 Rounds
…Rest 1:00 then…
12 Wall-ball shots
7 Wall-ball sit-ups
3 Rounds
…Rest 1:00 then…
8 Wall-ball shots
5 Wall-ball sit-ups
4 Rounds
For total time
(15:00 cap)
*Wall-ball sit-up is performed with athlete lying feet together in the butterfly position, abmat on lower back. Wall-ball touches the mat above head and then athlete sits up with wall-ball and touches the mat with the wall-ball in front of feet.
Strength:
Jerk (push or split)
4 @ 45%
4 @ 60%
3 @ 70%
3 @ 70%
2 @ 75%
2 @ 75%
For quality
Post results and experiences to comments
