wall ball's tag archives

Thursday the 13th of November, 2014

100 squats 90 sit ups 80 walking lunges 60 push ups 50 pull ups 40 wall ball shots 30 toes to bar 20 burpees

Wednesday the 30th of July, 2014

Press 5-5-5-3-1+ Seated Dumbbell Press 15-15-15 50 perfect Push ups Rest as needed Run 400 meters 40 Wall Ball shots* Run 400 meters *perform 5 burpees for each break Supplement: 5 rounds, 2o hollow rocks, 20 superman rocks

07.25.14

Warm-up 1) Mobility as needed 2) 60 sec Hollow hold/ 60 sec Superman hold x 3 Gymnastics 3) Pull B Barbell 4) Power jerk + Split jerk, 5 sets building 5) Back squat week 9/ day 3, [1 x 4@ 65%, 1 x 4@ 70%, 5 x 4@ 80%] Conditioning 6) 5 rounds for time, 10 Deadlifts (225/155) 20 wall-ball (20/14)

07.14.14

Warm-up 1) Mobility as needed 2) Kettle-bell breathing ladder  1-10-1 (70/53) Gymnastics 3) Pull B Barbell 4) 2 Hang Power snatch + 1 hang squat snatch, 5 sets building 5) 3 Pause back squats (60% of new max/ 2 second pause) EMOM x 10 Conditioning 6) For time: 50 Wall-ball (20/14) 50 Power clean (135/95) 50 Kettle-bell swing(53/35) (10 minute strict cap)

07.12.14

Warm-up 1) Mobility as needed 2) 800 meter run/ 20 Goblet squats(53/35)/ 400 meter run/ 20 American swings Gymnastics  3) Push B Barbell 4) No foot TNG Power snatch 3x3 5) No foot TNG Power Clean and jerk 3x3 Conditioning 6) Team WOD (M/F) Follow the leader style 400 Meter run 10 Power snatch (135/95) 15 C2B 20 Wall-ball(20/14) 25 T2B 20 Wall-ball 15 C2B 10 CNJ 400 meter run