WORKOUT 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

VARIATIONS

Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

Teenagers 14-15:
Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15:
Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target

Masters 55+:
Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target

2 - 4 Rounds Super Sets :

5 + 5 Dual DB Bulgarian Split Squats
12 RDL w / DB´S
10 - 15 Hanging Strict Knee Raise

No rest between movements. Rest 2-3 minutes between rounds.

Every 3 minutes for 15 minutes (5 sets)
5 reps, Build to new 5 rm (good result is if you increase +2,5-5kg from what you did 5 weeks ago)

Metcon (time)

10-9-8-7-6-5-4-3-2-1 Reps for time:
- Medball deadlifts 20/14lb
- Abmat sit-ups

Push press

4x8

E2,5MOM

shoulder press
- find a heavy single in 10min

3 x 1 Pause front squat

-one sec pause @ the bottom
- leave one rep in the tank
-rest 3-4 minutes between sets

AMRAP 12 min

40 Double unders
10 hang power Snatch 35/25kg

Bench press

5x5

E3MOM / 2-3 rep in tank

3 rounds, rest 1-2min between reps and rounds.

One rounds is 7, 6 and 5 back squats across (with same loading). Add loading after round one and two.

RPE 4 (2-4 reps in the tank)