wall ball's tag archives

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

07.01.14

Warm-up 1) 2rds, 15 Jack variations/ 10 Lateral Plette Burpee/ 10 Ice skater over plette/ 20 Dubs 2) mobility as needed Gymnastics 3) Push B Barbell 4) Snatch push press + Snatch Balance + OHS to 90% of snatch 5) Snatch to max in 3 attempts Conditioning "Fists of Fonte" 6) For time:  100 Double-unders 75 Wallball (20/14) 50 KBS (70/53) 25 C2B