Tag

wall balls

LIFT: 10 min EMOM 1 clean pull + 1 power clean + 1 hang squat clean WOD: 3 Rounds 30 Lunges 20 Wall Ball...

SKILL: 60 sec Max Effort Assault Bike – for Calories WOD: Project 6ix WOD 1 – 15 min CAP 72 Double under’s 27 DB Power...

SKILL: Core Complex x 10 WOD: 3 Rounds 1 min AMRAP burpees -rest 1 min- 1 min AMRAP wall ball @ 20/14 -rest 1 min-...

LIFT: OH Squat – 5 x 2 WOD: “Karen” 150 Wall Ball for time @ 20/14 LB

LIFT: Front Squat – 5 x 2 WOD: Partner’s complete 10 min AMRAP max Calories Row (switch as needed) Rest 2 min Then complete 5...

LIFT: Clean & Jerk – 7 x 1 WOD: 10 Rounds 5 Ring dips 10 Wall Ball @ 20/14 1 suicide sprint

LIFT: Front Squat – 5 x 2 @ 85% of 1RM WOD: 4 Rounds 30 Box Jump @ 24/20 30 Wall ball @ 20/14 30...

LIFT: Bench Press – 5RM WOD: 4 Rounds 30 Front rack step ups w/BB – Heavy 30 Wall ball @ 20/14

SKILL: 1000m Row WOD: 5 Rounds 10 Russian step ups – HAP 20 Wall ball @ 20/14

LIFT: Press – 5 x 3 WOD: Deck of Cards – AMRAP in 15 Hearts = pull ups Spades = push ups Diamonds = burpees...