חמישי 24.9.26

Conditioning :

Every 6Min x6

5Min Work / 1Min Rest

400/350M Row

15 Wall Ball (20/14lbs)

Max Shuttle Run In Remaining Time

Score = Total Shuttle Run (10M=1Rep)

Scale Up :

Rx+ : 500/450M Row

Rx++ : 20 Wall Ball

Cardio :

8 Rounds

45Sec Work (RPE 7-8) / 1:15Sec Easy Pace (RPE 3-4)

Bike / Row / Run

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Endurance :

Hero wod "KELLY"

5 Rounds

400M Run

30 Box Jump

30 Wall Ball

– Beginner: 34-40 minutes

– Intermediate: 25-31 minutes

– Advanced: 19-22 minutes

– Elite: <18 minutes