Tag Archives: wall ball

0611: 14.4

14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups GA: 20 k-cal row, 30 clam shells, 20 wall balls, 19 power cleans, 10 ring rows 14 minutes. If you make it to the second round start back at 30 clam shells.

0610:

WU: 20 squats, 10 strict push ups, 8 V-ups, 100 m run X3 Skill/Strength: • 10×1 C&J @50-70% • 5×5 TTB • 5×3 KTE • 10×5 wall balls GA: 10X2 C&J for practice, 5×2 tuck sits, 5×4 clam shells, 10X3 wall balls for execution.

0597:

Warm up: 20 m HK, 60 m sprint start, 10 m walking lunge, 10 m walking low lunge WOD: 17 minutes work (Don’t break?) • 8 Ring dips • 10 KTE • 200 m run • 12 wall balls Strength: MU practice 4×3 or 4×8 ring rows

0591:

WU: 10m h. knees, 10m runners low. lunge, 10 inch worm, 10m tuck jumps, 10rep alt hamstring stretch WOD: set up and send it. *YOU MUST PROVIDE 3 DHPU 3 STRICT RING DIPS UNBRK TO QUALIFY TO ATTEMPT MU!!! 20 minutes of working practice. • 10 wall balls • 2 MU or 3 strict dips… Read More »

0583:

WU: 20 m high knees, 20 grapevine, 20 jacks, 10 m inch worm, 10 walking lunge w/twist x2 WOD: 0579 make up or 5 rounds: • 20 wall balls • 15 pull ups • 350 m run