Moving consistently under load today. We’re moving the Medball through various ranges of motion, building capacity under load. The goal is to move quickly, keeping perfect technique through all 4 rounds.

WARM-UP 1 ROUND (w/ MedBall or Backpack)
100m Run
10 MB Deadlift
10 MB Front Squats
10 Alt. Bodyweight Lunges
Immediately into ...
1 ROUND
100m MB Run
10 MB Cleans
10 MB Thrusters
10 Alt. MB Lunges


3/28/2020 - MED BALLIN

NCFIT CLASSIC WORKOUT 
"MED BALLIN" 
4 ROUNDS FOR TIME 
10 WB Hang Squat Cleans 
12 Wall Balls 
16 WB Lunges 
200m Run w/ WB 
-15:00 Hard Cap- 

 Workout (Score is Time) 

OPTIONAL FINISHER 2-3 SETS 15 Tuck-Ups 5/5 Side Plank Rotations (No Measure) 

Add Score

3/28/2020 - BALLIN AT HOME

***HOME VERSION***
4 ROUNDS FOR TIME
10 Backpack Squat Cleans
12 Backpack Thrusters
16 Backpack Back Squats
200m Run w/ Backpack
(Score is Time)
OPTIONAL FINISHER 2-3 SETS 15 Tuck-Ups 5/5 Side Plank Rotations (No Measure)
Add Score

Comments

Michael Cox

Michael Cox 1 day, 22 hours ago / Reply

3/28/2020 - BALLIN AT HOME: 13:37.91
Notes: light dumbbells for weight in place of backpack. bike .2 miles per round, 40 situps for finisher.

Billie Taylor

Billie Taylor 1 day, 23 hours ago / Reply

3/28/2020 - BALLIN AT HOME: 14:00
Notes: 15# bag of cat litter for cleans, thrusters and lunges 33# backpack for runs on the treadmill Time is a guestimstion

Gwyneth  Mattingly

Gwyneth Mattingly 1 day, 23 hours ago / Reply

3/28/2020 - BALLIN AT HOME: 15:00
Notes: Harder than expected! Great to see everyone!

Nancy Cormier

Nancy Cormier 1 day, 23 hours ago / Reply

3/28/2020 - BALLIN AT HOME: 15:00
Notes: Didn't record time; 20lb back pack for BP clean, BP Thrusters, BP back load squats, 1:00 run on treadmill 4 Rounds

Katie Guernsey 1 day, 23 hours ago / Reply

3/28/2020 - BALLIN AT HOME: 12:36

rob smiff

rob smiff 1 day, 23 hours ago / Reply

3/28/2020 - BALLIN AT HOME: 20:00
Notes: i believe it was around 20 min used red sand bag. that run though.

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