Tag

wall balls

LIFT: OH Squat – 5 x 2 WOD: Friday the 13th Crap Shoot AMRAP in 13 2- 50 Double unders 3 – 10 Goblet squats...

LIFT: Clean & Jerk – 7 x 1 WOD: Tabata Wall Ball Rest 1 min Tabata Assault Bike

SKILL: 1 min Max Effort Wall balls 1 min Max Effort L-sit WOD: AMRAP in 20 – 2 Teams Relay Style 50m sled push @...

LIFT: 10 min EMOM: 1 press + 2 push press + 3 push jerk WOD: Partner’s – AMRAP in 10 A) Calories on Assault Bike...

SKILL: Muscle ups & progressions WOD: In 6 min Complete: 3 Rounds of 10 wall ball @ 20/14 20 walking lunge steps 30 Double under’s...

LIFT: 10 min EMOM: 1 Squat snatch + 2 OH Squat @ 75% 1RM WOD: Alternating Tabata Lateral skaters & KB Highpull to Goblet Squat...

LIFT: OH Squat – 1 RM WOD: 100 Double under’s – 80- 60 – 40 – 20 10 Wall ball @ 20/14 – 20 –...

SKILL: 3 sets of ME pull ups WOD: AMRAP in 4 6 burpees 12 wall ball @ 20/14 -Rest 1 min- Complete 3 Rounds

LIFT: Press 5 x 3 WOD: Partners Complete – 20 min CAP 100 Wall Ball @ 20/14 100 DB Snatch @ 50/35 50 Wall Ball...

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 500m Row 10 Box Jump @ 24/20 10 Ball slams @ 20/15 10 Wall ball...