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1.24.17 “WallBall Soup Sandwich

January 23, 2017

FITNESS & LIFESTYLE
STRENGTH:
Front Squat
Wendler Week 1
5@65% 5@75% 5+@85%
–Remember with the Wendler Cycle the last set(+) is always as many reps as possible–

METCON:
“WALLBALL SOUP SANDWICH”
For Time
100 Wallballs (20/14)
Every minute on the minute 5 burpees
–Start with wall balls not burpees–

L2-80 Wallballs
3 Burpees
L1-60 Wallballs
3 Burpees

SPORT & PERFORMANCE
A. ENDURANCE
Row for Calories
1 minute on
1 minute off
2 on
2 off
3 on
3 off
2 on
2 off
1 on
1 off

B.STRENGTH
Front Squat
Wendler Week 1
5@65% 5@75% 5+@85%

C.METCON
For Time
100 Wallballs (20/14)
Every minute on the minute 5 burpees
–Start with wall balls not burpees–

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