The final workout of the week brings us a five round set of work, following each round you get two minutes rest. What you are working towards is a total number of wall ball shots. Please make sure you go relatively heavy on the push press, as the programming for this cycle calls for a high rep/moderately heavy overhead press for today. If you go to light on the push press, you will get in more shots than intended for the day. A goal to shoot for is a total number of wall ball shots close to or just exceeding 100 reps. Now you might remember the reference to today’s medicine ball movement in one of the captions from earlier in the week, right? 🙂
Friday’s WOD at 7 and 9am, and again at 3 and 5pm
For 5 rounds on a running clock, every 5 minutes complete:
10 rep push press from rack (70% of 1RM)
Max reps wall ball shots (20/14#) until the 3 minute mark
Rest exactly 2 minutes
Post push press and wall ball load and total number of wall ball reps for all 5 rounds.
–Yes, if you’ve calculated that this will take 23 minutes from GO to the final wall ball shot, then you have visualized this workout correctly.