13 Min AMRAP
6.8.10.12… and so on Toes to Ring50ft Mixed Carry Farmers Overhead each side (as heavy as possible UB)15 Wall Balls10/8 Air Bike Calories
Score: Total Rounds and Reps
WODprep Strategy Top Tips:
Warm-up (10 minutes):Wrists and forearms are key to warm up here. Your warm up routine should use wrist and forearm circles, inchworm push-ups, hollow hold, and goblet squats to get ready to tackle the volume today.
Stimulus:Building some grip endurance and working mixed carries.
Strategy:This AMRAP will test your grip and capacity to keep moving. Be smooth on the toes to ring, breathe on the carries, and focus on a good position on the wall balls. Break up the wall balls if you need to, but limit transition, and use the bike as an opportunity to reset your arms for the next round.
- Toes To Ring- Make sure to keep nice tight kip positions, similar to toes to bar, on our toes to ring today. Remember to wrap your thumb.
- Mixed Carry- One Dumbbell is overhead, while the other is at your side in a suitcase carry. Focus on squeezing through abs and glutes to keep tight positions.
- Wall Balls- Hands underneath the ball, trying not to let your elbows flare out or have hands too high on the ball. Keep your feet driven into the floor and snap your hip to drive the ball up.
This video explains a simple way to make Wall Ball Shots technique for WODs a little less annoying!
TAG: a buddySHARE: with a friendCOMMENT: below and let us know your score!
P.S.
Do you feel like your fitness journey is at a standstill?
Without expert programming, written specifically for you, it can feel like you’re working towards everyone else’s goals.
But it doesn’t have to be that way.
Speak to WODprep’s Head Coach Dr. CJ, and discover what CrossFit program is for you: devstage.wodprep.com/coaching/personalized-programming//