Adam B
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Photo Credit: Angela Clancy

WoD: "Retsaocrellor"

30 - 25 - 20 - 15 - 10 - 5

Unbroken Wall Ball Shots

5 - 10 - 15 - 20 - 25 - 30

Unbroken Kettlebell Swings

If you break a set of WB Shots or Swings then re-start that set over again at zero reps.

M: 9kg Ball to 10ft. 24kg "KB". ---|--- W: 6kg Ball to 9ft. 16kg "KB'.

Yup. We told you we'd bring this one back!!! Albeit with a little bit of twist!
Last time round we saw the world implode and a large majority mentally not fare that well. This is exactly the reason why we NEED to do this one again!
you will have noticed however that we've changed the order of the reps so we now start with the largest set of Wall Balls and work down whilst the Kettlebell starts low and goes high. This is to show you that you can get a handle of those wall ball shots and master the movement. not to mention you will get a great mental victory out of it too.
Same rules apply from that day. For the Wall Balls an unbroken set will be where you are continuously moving through the squat to throw to catch sequence over & over. Simply throwing and then catching only to stand still will constitute a broken set. Apply the same logic to the swing and you get the gist.
The point of this exercise today is for some redemption and a victory in the "mental toughness" department. At the end of the day you have to remember that you GET to come and workout. You don't HAVE to workout. Use that as some motivation to come in and get 1% better than yesterday.
Hold the standards. Form is priority as always.
Scale as needed.
Stay Humble. Work Hard. Be Happy.

Training the mindset to be more positive can have huge benefits in all facets of life itself.

WOD