Tag

wall balls

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 14 7 Power Clean @ 135/95 14 Wall Ball @ 20/14 21 Double under’s

LIFT: Press – 5 x 3 WOD: 80 Wall Ball @ 20/14 60 Cal Row 40 Wall Ball 20 Cal Row

SKILL: Atlas Stones WOD: 3 Rounds 5 Muscle ups (5 pull ups + 5 dips) 10 Hang Power Cleans @ 135/95 15 Wall ball...

SKILL: 5 sets of: 5 Ring dips & 5 Ring pull ups WOD: AMRAP in 7 21 Wall ball @ 20/14 7 HSPU -Rest 3...

WOD: Fight Gone Bad 3 Rounds, rotating each minute Wall ball @ 20/14 SDLHP @ 75/55 Box Jump @ 24/20 Push press @ 75/55 Row...

SKILL: 500m Row for time WOD: 5 Rounds 30 sec. AMRAP tire flips 30 sec. AMRAP box jumps onto tire 30 sec. AMRAP wall ball...

LIFT: Back Squat – 3 RM WOD: Remembrance Day WOD 18 min AMRAP 11 Hang Power Snatch @ 75/55 11 Burpees 11 Wall balls @...

SKILL: Toes to Bar – max effort in 60 sec. WOD: 100 single skips then…10-9-8-7-6-5-4-3-2-1 Wall ball @ 20/14 KB Highpull at 24/16 kg then…...