Tri-Modal Conditioning, Long

“Lisa K”

   AMRAP 7:
   23 wall-balls
   200 meter run

   3 minutes of rest, then:

   AMRAP 7:
   23 over-rower hops
   23 calorie row

WB: SC= ball that allows 1-2 UB rounds, RX=20/14, RX+= 30/20

3 minutes of rest, then:

   AMRAP 7:
   23 single-arm DB snatches
   100 meter KB farmers’ carry

DB: SC= heaviest DB that could be done for 23 reps in <60 sec… RX= 50/35…RX+= 60/40
KB: SC= heaviest KB that could be done for unbroken carries… RX= 53/35… RX+= 70/44

After-Hour Accessory Exercise

Midline: Accumulate 100 hollow-body crunches
Balance: Practice line-walking backward for 5-10 minutes.

After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.

Before
Get a light med-ball for the warmup.