10,457m, 2:09.1/500m
2023 VAULT 11: "OASIS"
Program A
On a 16-Min Running Clock
800 Meter Run
At 6:00, 10 Min AMRAP
12 Wall Ball
1 Wall Walk
Suggestions
Men: 20ish# Wall Ball
Women: 13-15# Wall Ball
Extra Challenge
Men/Women: Increase to 1200 Meter Run -and/or- 16 Wall Ball/12 SB Thruster + 2 Wall Walk
Score: Run Time
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: Run Goal: 3:30-5:30
WB+WW Goal: 7-11 Rounds
Scaled: 1200m run
Run Score: 5:14
AMRAP Score: 8 rounds
5/3/1 DEADLIFT: WEEK 3
5 Reps @ 75% Barbell Deadlift
3 Reps @ 85% Barbell Deadlift
1+ Reps @ 95% Barbell Deadlift
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 2 Reps (Don't do more than 3)
5x265
3x300
3x335
Training Max: 351
Run Score: 5:14
AMRAP Score: 8 rounds
5/3/1 DEADLIFT: WEEK 3
5 Reps @ 75% Barbell Deadlift
3 Reps @ 85% Barbell Deadlift
1+ Reps @ 95% Barbell Deadlift
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 2 Reps (Don't do more than 3)
5x265
3x300
3x335
Training Max: 351
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