[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
21-15-9
Wall Balls
Ball slams
-Rest 5 minutes-
“Annie”
40-30-20-10
jump rope (x3)
Sit ups
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[tab]Level 2
21-15-9
Wall Balls 14/10
Ball slams 15/10
-Rest 5 minutes-
50-40-30-20-10
jump rope (x3)
Sit ups
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[tab]Level 3
21-15-9
Wall Balls 20/14
Ball slams 20/15
-Rest 5 minutes-
“Annie”
50-40-30-20-10
Double unders
Sit ups
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[tab]Level 4 Rx
21-15-9
Wall Balls 30/20
Ball slams 30/20
-Rest 5 minutes-
“Annie”
50-40-30-20-10
Double unders
Sit ups
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[tab]Motivation
(Total time to complete between 18-25 minutes) Todays workout is two separate workouts with a five minute break in between. Each workout will have a 10 minute cap. For the first couplet, the key will be not going to quickly out of the gate, it’s a short workout, but you’ll get very out of breath. Try breaking the first set of wall-balls and slam balls into three sets of 7. The second into either three sets of five or a set of 8 and 7. The last round should be done as quickly as possible, keep your breathing under control, but don’t get lost in your rest…. drink a small amount of water afterward and catch your breath, but don’t allow yourself to sit down. The second WOD is a classic, “Annie” with jump rope and sit-ups, stay consistent on the sit-ups and don’t loose focus on the jump rope.
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[tab]Strength
Bench Press 1+ @ 95%
DB Bench 10 EMOM @ 40-50% for 5 minutes
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Mobility: should stretching 5 min/side
