Tag

wall balls

LIFT: OH Squat – 5 x 3 WOD: “Saved By The Barbell” Community Wide Workout to benefit Kids 3 Rounds for Max Reps of: 1...

SKILL: 3 x Max Effort Ring Support WOD: 50 Wall Ball @ 20/14 15 C&J @ 135/95 100 Double under’s 500m Row 100 Double under’s...

LIFT: Press – 3 x 10 WOD: Partners complete 4 Rounds 2 min AMRAP Power Cleans @ 135/95 2 min AMRAP Burpees 2 min AMRAP...

LIFT: Back Squat – 5 x 5 WOD: 10 min Ladder 3-6-9-12-15-18-21-24-27-30-etc Wall Ball @ 20/14 25 Double Under’s after every wall ball set

LIFT: Clean & Jerk – 7 x 1 WOD: 6 Rounds 25 KB Swings @ 24/16 kg 400m Run BENCHMARK: “Saman” 8 Rounds 13 Deadlift...

LIFT: Snatch – 7 x 1 @ 80% WOD: AMRAP in 14 21 Calories Assault Bike 21 KB Swings @ 24/16 kg 21 Wall Ball...

SKILL: 3 x 20 sec plate hop drills WOD: 4 Rounds 400m Run 30 DB Power Cleans @ 40/30 30 Wall Ball @ 20/14 -Rest...

SKILL: 3 x Max Effort Toes to Bar WOD: “Kelly” 5 Rounds 400m Run 30 Box Jump @ 24/20 30 Wall ball @ 20/14

LIFT: Clean – 1 RM WOD: AMRAP in 14 30 Ball slams @ 20/15 30 Cal Assault Bike 30 Wall Ball @ 20/14 30 Cal...

SKILL: Agility – 3X 30 second plate hops followed by 30 second rest, 60 sec max tuck jumps, 60 sec max plate hops WOD: 1...