Workout of the day30-20-10 reps for time of: GHD sit-ups Toes-to-bar Wall ball shots W: 14lb ball to 9ft target M: 20lb ball to 10ft target This workout is a triplet with two mid-line stability exercises followed by a full body weight lifting/throwing skill. The volume of each round decreases allowing for larger sets to be completed and repeated. Athlete's who have only performed these exercises a few times should consider scaling the reps or range of motion to allow for constant movement. The GHD holds the lower half of the body still, while the upper body moves, requiring a ton of abdominal support. The toes-to-bar have the upper-body fixed and demands the lower body to moves through strong flexion and extension. Both of theses will tax the body in a way that forces solid mechanics for the wall-balls shots. Scaled30-20-10 reps for time of: Straight leg sit-ups Laying toes-to-bar Wall ball shots W: 10lb ball to 9ft target M: 14lb ball to 10ft target Foundation30-20-10 reps of:
Sit-ups Laying leg raises Wall-ball shots or weighted thrusters W: 10lb ball to 8ft target M: 14lb ball to 10ft target Post scores and scales to comments.
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