Tag

wall balls

LIFT: Press – 5 RM WOD: AMRAP in 2 6 Wall Ball @ 20/14 6 Air Squats -Rest 1 min- Complete 5 rounds

SKILL: Rope Climbs WOD: AMRAP in 16 10 Dual KB Beggars @ 16/12 kg 15 Wall Ball @ 20/14 200m Run

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 14 15 Wall Ball @ 20/14 10 OH Lunge steps w/ Med Ball 200m Row

LIFT: Snatch 7 x 1 WOD: 21-15-9 Wall Ball @ 20/14 Calorie Row

LIFT: Press – 5 x 3 WOD: Crap Shoot! – Roll the Dice 13 min AMRAP 2 – 100 DU’s 3 – 5 Sprawls 4...

LIFT: Snatch – 7 x 1 WOD: 4 Rounds 10 Power Snatch @ 95/65 30 Wall Ball @ 20/14 60 Double under’s (sub 10/7 cal...

LIFT: 10 min EMOM 1 Power Clean + 1 Squat Clean WOD: Partners complete 300 Wall Ball @ 20/14 (1 person working) *1 Rope climb...

SKILL: Ring Dips – 3 x Max Effort WOD: 5 Rounds 15 Wall Ball @ 20/14 15 Pullups Rest 60 sec between rounds

SKILL: Core Complex – 10x WOD: 5 Rounds 1 min AMRAP Wall Ball @ 20/14 1 min AMRAP Double under’s 1 min AMRAP Burpees Rest...

LIFT: Bench Press – 3 x 5 WOD: Tabata these… wall ball @ 20/14 mountain climbers static squat hold / wall sit