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.
