high volume triplet – Thu 4.12.18

 In W.O.D.

Skill: Barbell Row 5-5-5-5-5

Conditioning: 50-40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
GHD sit-ups

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Scroll for scaling options.
Post time to comments.


Related:
• The Wall Ball
• Rowing Course: Body Position
• The GHD Sit-Up

Scaling
This triplet offers a high volume of each movement, with a descending rep scheme that should allow you to maintain intensity as you progress. Newer athletes should reduce the total volume and avoid the GHD.

Intermediate Option
40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Beginner Option
30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups

Men: 14-lb. ball to a 10-ft. target
Women: 10-lb. ball to a 9-ft. target


MARK your calendars!!

Come out and CHEER them on!


Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?

Recommended Posts

Leave a Comment

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.