Tag

wall balls

STRENGTH: Thruster 1RM WOD: Crap Shoot – AMRAP in 13 2 – 100 Double under’s 3 – 10 Sprawls 4 – 10 Pull ups 5...

STRENGTH: Front Squat 3 x 5 @ 65% 1RM WOD: AMRAP in 9 15 Calorie Row 10 Alternating Pistols 15 Wall Ball @ 20/14

SKILL: Double under’s skill – AMReps 2 min WOD: 3 Rounds 10 Press @ 50% 1RM 15 Ring Row 20 Burpees 25 Wall Ball @...

STRENGTH: Bench Press 5 x 3 WOD: 18-15-12-9-6-3 Wall Ball @ 20/14 Box Jump @ 24/20

SKILL: 60 sec Max Calorie Assault Bike WOD: 33 Deadlift @ 115/85 33 Box Jump @ 24/20 66 KB Swings @ 24/16kg 33 K2E 66...

STRENGTH: 10 min EMOM Clean Pull + Hang Squat Clean @ 95% WOD: AMRAP in 10 1 Suicide Sprint 5-10-15-20-25-30-etc Wall Ball @ 20/14

STRENGTH: Press 5 x 3 @ 50% WOD: Friday the 13th Crap Shoot – AMRAP in 13 2 – 100 Double under’s 3 – 10...

SKILL: Sled Push for Load WOD: Tabata Goblet Squats @ 24/16 kg Tabata OH Lunges @ 45/25 Tabata Wall Ball @ 20/14 *1 min Rest...

REMEMBRANCE DAY WOD: “Nutts” 10 HSPU 15 Deadlift @ 250/185 25 Box Jump @ 30/24 50 Pull ups 100 Wall Ball @ 20/14 200 double...

STRENGTH: OH Squat 1 RM WOD: 2 Rounds 25 Wall Ball @ 20/14 25 Burpees to plate @ 45/25