Wednesday Workout

Back to the new gym today. How many people will be there today? Not too many today about half as many as yesterday.

As I read this workout, my first thought went to “wall ball shots” is this really something you should do at 5:30 a.m.?? Besides, what is in a wall ball shot?
Nope – not a drinking game – I asked.

Matt did change the workout today as it was supposed to be a lot of pull-ups and he didn’t want us to do all of those prior to the Open workout Friday.

Out of my mind, back in 5 minutes.

  GENERAL WARM-UP (~12:00)

1:30 Row or bike
0:45/0:45 Spiderman stretch
10 Roll over V-sits
1:30 Row or bike
0:45/0:45
Pigeon stretch on floor
10/10 Dynamic calf stretch
1:30 Row or bike
15 Squats with counter-balance, 0:03 pause in the bottom of each rep

  SKILL AND BUILD UP (~11:00)

Wall Ball Progression (A) (~3:00)
*With a medicine ball:
5 Wall ball front squat
5 Wall ball push press
5 Wall ball

6 cal row

lateral 20″ box jump overs (step ups)

  WORKOUT (~15:00)

For time
5 rounds
12 cal row
12 lateral box jump overs (20″ box – step ups)
18 wall ball shots (14#, 9ft target)

We did the workout in teams of 3 and rotated through the workout. Once we each completed all three items that was one round. I was in a team with Saddie and Rhonda. 

I can’t remember the time, but we were finished below 15:00.

It was a tough workout but I was proud of myself for being able to do everything listed! I did 12 calorie row in less than 2 minutes. I did lateral box step-ups on a 20″ box! And, I did the wall ball shots exactly as written. For some reason I actually like do wall ball shots 🙂 Guess these are healthier for you than if you played a drinking game 🙂

When we were done we did front carry (20# db set) down the length of the room and back. Then we did farmers carry down and back.

Good workout.
See everyone tomorrow! Have a great day!

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