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WOD:

25 Shuttle Runs (20 m)
50 Wall Balls (10/9)
50 V Ups
50 Wall Balls (10/9)
25 Shuttle Runs (20 m)

TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! The stimulus for today’s workout is moderately high pacing through these high-rep stations. We are in it for the long haul, so focus on keeping the heart rate and pacing under control early to avoid negative pacing as they get over halfway (V-Ups). Attack the wall balls.

How it should Feel: PAIN!!! This is another grit and grind test for us as we build volume on wall balls. Again, challenge yourself to keep bigger sets rather than settling for smaller sets with multiple breaks.

WORKOUT STRATEGY & FLOW
Shuttle Runs: Down 10m and back 10m is one rep. Aim for a controlled push-pace effort here that is aggressive but not overbearing. Keep the arms loose and slow down the final 2-3 reps to prep for the wall balls. If you push the first set too hard, you will suffer tremendously through the wall balls. The last set is what every effort you have left.

Wall Balls: 1-2 sets are all we ask for here, so don’t get to the wall ball feeling sorry for yourself. Calm yourself before starting, and breathe through every rep.

V-Up: These are definitely underrated and should be approached in fast, quick sets (3-5 sets).

Strength & Skill

Strength Part A:

*Do a set every 2 minutes.
10 Romanian Deadlift (7/10 RPE)
10 Romanian Deadlift (8/10 RPE)
10 Romanian Deadlift (9/10 RPE)

Strength Part B:
*Do a set every 2 minutes.

5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7.5/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
5 Wide Grip Bench Press @ 8.5/10 RPE
5 Wide Grip Bench Press @ 9/10

5 x L-sit Pronated Pullups

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.