Wednesday, April 26, 2017

WOD Wednesday #17

Five rounds for time of:
12 Wallball shots, 20/14 pound ball
12 Toes-to-bar

5 RFT (Rounds For Time) of 12 Wallballs and 12 Toes to Bar. This is a balls-to-the-wall, all-out sprint.

With the medball in hand perform a full squat, crease of the hips below your knees. Stand up with an aggressive opening of your hips and throw the medball to a target 10' above terra firma. 12 reps is a devilish number, just enough to really hurt but not enough where breaking up the reps is obviously necessary.

Toes to Bar. As Rx'd is hanging from a PU bar with your feet above the ground. Raise your legs and touch your toes to the PU bar. Feel free to swing, kip, or do just about whatever it takes to get your toes up to the bar. Again, this is sneaky mean; around rep 8 or 9 you really, REALLY want to drop down. This one's gonna get into your head a bit. Scaling options for the TTB include Knees To Elbows, L-Raises, Tuck-Raises, and regular sit-ups.

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