Strength:
Front Rack Reverse Lunges
Every 3:00 x 3 Sets
8 Reps / Leg
Perform @ the same weight across at 45-50% of 1RM Front Squat
*These will be performed from the Rack
WOD:
“Mercy”
Every 2:00, Until Failure
*Calorie Row
20 Wall Balls
Set 1: 12/9 Calories
Set 2: 13/10 Calories
Set 3: 14/11 Calories
Set 4: 15/12 Calories
Set 5: 16/13 Calories
Set 6: 18/14 Calories
Set 7: 20/15 Calories
Set 8: 20/15 Calories
* Until Failure or 8 Sets (Cap)
Wall Balls: 20/14lb, 9/6kg, 10/9ft
—-
Level 2:
Every 2:00, Until Failure
*Calorie Row
16 Wall Balls
Set 1: 12/9 Calories
Set 2: 13/10 Calories
Set 3: 14/11 Calories
Set 4: 15/12 Calories
Set 5: 16/13 Calories
Set 6: 18/14 Calories
Set 7: 20/15 Calories
* Continue until Failure or 8 Sets (Cap)
Wall Balls: 20/14lb, 9/6kg, 10/9ft
–
Level 1:
Every 2:00, Until Failure
*Calorie Row
14 Wall Balls
Set 1: 10/7 Calories
Set 2: 12/9 Calories
Set 3: 13/10 Calories
Set 4: 14/11 Calories
Set 5: 15/12 Calories
Set 6: 16/13 Calories
Set 7: 18/14 Calories
* Continue until Failure or 8 Sets (Cap)
Wall Balls: 14/10lb, 6/4kg
—
Masters 55+:
Every 2:00, Until Failure
*Calorie Row
16 Wall Balls
Set 1: 12/9 Calories
Set 2: 13/10 Calories
Set 3: 14/11 Calories
Set 4: 15/12 Calories
Set 5: 16/13 Calories
Set 6: 18/14 Calories
Set 7: 20/15 Calories
* Continue until Failure or 8 Sets (Cap)
Wall Balls: 14/10lb, 6/4kg, 10/9ft
–
Competitor:
Every 2:00, Until Failure
*Calorie Row
20 Wall Balls
Set 1: 13/10 Calories
Set 2: 14/11 Calories
Set 3: 15/12 Calories
Set 4: 16/13 Calories
Set 5: 18/14 Calories
Set 6: 20/15 Calories
* Continue until Failure or 8 Sets (Cap)
Wall Balls: 20/14lb, 9/6kg, 10/9ft
–
Travel / Hotel:
Every 2:00, Until Failure
*Calorie Row
20 Wall Balls
Set 1: 12/9 Calories
Set 2: 13/10 Calories
Set 3: 14/11 Calories
Set 4: 15/12 Calories
Set 5: 16/13 Calories
Set 6: 18/14 Calories
Set 7: 20/15 Calories
* Continue until Failure or 8 Sets (Cap)
Wall Balls: 20/14lb, 9/6kg, 10/9ft