Saturday, August 17th, 2024
“Big Kelly”
3 Rounds for Time
1000m Run
50 Box Jumps
50 Wall Balls
Wall Ball 20/14lb, 9/6kg
Box 24/20”
*Solo Benchmark Test
*2 Person Option:
Runs Together and Split the Workout
*3 Person Option:
Runs as a team of 3 carrying one Wall Ball, then come back in and do 2 person Synchro Wall Balls while one partner rests, then 2 person Synchro Box Jumps while one partner rests. During the Wall Balls and Box Jumps, partners can rotate in and out as much as needed for completion of the prescribed reps.
Optional Accessories
For Quality
3 Sets
8/8 Dual Dumbbell Crossover Step-Up
8/8 Single Leg Barbell Hip Thrust
30 second Glute Bridge Hold with Adduction
30×1 Tempo for Movements
Tempo [A][B][C][D]
A = Eccentric
B = Position or change of direction between Eccentric And Concentric
C = Concentric
D = Position or change of direction between Concentric and Eccentric
Eccentric = Muscle Lengthening Under Tension
Concentric = Muscle Shortening Under Tension
