Strength
Wave Loading
Every 2:00 perform
Wave 1:
6 reps @ 45-50%
4 reps @ 50-55%
2 reps @ 60%
–rest an additional minute between Wave 1 and Wave 2–
Wave 2
6 reps @ 50-55%
4 reps @ 55-60%
2 reps @ 65%+
Conditioning
Every minute on the minute until failure:
Min 1: 1 wall ball
Min 2: 2 wall balls
Min 3: 3 wall ball… etc until you cannot complete the amount of wallballs within the minute.
Cap: 18 mins.
Notes
Today’s workout is Death by Wall Balls. Your score is the cumulative amount of wall balls.
“Death By” is a format where you will start the EMOM by performing one rep of the movement. You will rest the remaining time. Min 2, you perform 2 reps, so on and so forth. This seems really easy, but the reps will accumulate quickly. This could be a day to challenge yourself with a heavier wallball than what you normally use, but the goal should be somewhere between the rounds of 12-15. The workout ends if you complete the round of 18 wall balls.
Note: the wall balls don’t have to be unbroken, but all reps must be completed in the minute.