09/22/2016 Sweat, Smile and Repeat.

WOD:

32 GHD Sit Ups
16 Slam Ball
32 MB Clean + Wall Ball (20/14lbs)
16 Slam Ball
2 Rounds

 

Claudia looking strong during an 8 am deadlift wod!

Claudia looking strong during an 8 am deadlift wod!

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The slam balls should be moderate – heavy. Around 35/25lbs or more. Same with the Dumbbell weight, have them play around with the load. Since it is only 16 reps, they should feel pretty heavy.

For the MB Clean/Wall Ball, you literally perform 1 Clean then 1 Wall Ball to equal 1 rep. That is a total of 64 reps per round. This will take the majority of the Workout.

Consistency should be the goal today. A good pace across all the movements will help keep your breathing under control and keep you from wanting to rest ALL the time. If you start too hot, you will probably get stopped in the second round of MB Clean/Wall Ball combo.

Beyond Rxd and Rxd: The standard for the MB GHD Situp is the ball touches the ground behind your head in the bottom position and touches the foot pads in the top position.

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