12-14-21

ATHLETE OF THE YEAR - LAILA SAKR


HOLIDAY PARTY WAS A BLAST!





Endurance Day!


32 minutes; 5 Rounds

4 min on, 3 min off

In each 4-minute block, perform work as fast as possible, and then use remaining time in 4-minute block to AMRAP Wallballs.

The buy-in work does NOT count for your score. Your score is the TOTAL WALLBALLS for all 5 efforts.

Flow intention:

The buy-in work should take about 3 minutes, giving around 60 seconds to hit Wallballs.


-5 Bar Muscle Ups

-15 Devil Press 50/35

-Wallballs: 20/14


-10 Chest to Bar

-15 Devil Press 40/25

-Wallballs: 20/14


-5 Chest to Bar or 10 Pull-Ups

-13 Devil Press 30/20

-Wallballs: 20/14


-5 Pull-Ups or 10 Asst Pull-Ups

-10 Devil Press 25/15

-Wallballs: as able weight height with full squat and throw do 10/9


-1:30 Pulls

-1:30 Devil Press

-1:00 Wallballs

Work times:

-0:00-4:00

-7:00-11:00

-14:00-18:00

-21:00-25:00

-28:00-32:00


20 views0 comments

Recent Posts

See All