Category Archives: Wall Ball

November 25, 2015

Strength/Skill Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 90 seconds MetCon For time: 10 Wall Ball Shots (20/14 lbs) 1 Ring Dip 9 Wall Ball Shots 2 … Continue reading

Posted in Pull Ups, Push Press, Ring Dips, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

November 18, 2015

The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) Rest … Continue reading

Posted in Box Jump Overs, Burpees over the Bar, Hang Squat Snatch, Power Clean, Pull Ups, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

November 11, 2015

Strength Six sets of: Back Squat Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3 reps @ 80-85% Set 5 – 2 reps @ … Continue reading

Posted in Back Squat, Kettlebell Swings, Toes to Bar, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

November 5, 2015

Strength/Skill Three sets of: Bench Press x 6-8 reps @ 20X0 Rest 15-20 seconds Dynamic Push-Ups x 10-12 reps @ 10X0 Rest 2-3 minutes Metcon Against a 4-minute running clock, perform the following: Row 500 Meters 20 Wall Ball Shots … Continue reading

Posted in Bench Press, Pull Ups, Push Ups, Row, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

October 28, 2015

Metcon 7 min AMRAP: Ascending Ladder (1-2-3-4-5-6….) Wall Ball Pull ups Rest 5 min 7 min AMRAP: Ascending Ladder (1-2-3-4-5-6….) OH Squats GHD Sit ups

Posted in GHD Sit ups, Overhead Squat, Pull Ups, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

October 26, 2015

Strength Back Squat 5x (6 @ 75%) Deadlift 5x (6 @ 75%) Shoulder Press 5x (6 @ 75%) Bench Press 5x (6 @ 75%) Metcon 4 rounds of: 20 Wall Ball 15 Pull ups 10 Cleans

Posted in Back Squat, Bench Press, Clean (Squat Clean), Deadlifts, Pull Ups, Shoulder Press, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

October 23, 2015

Metcon Fight Gone Bad 3 Rounds for reps; 1 minute at each station… Wall ball shots (20/14) SDHP (75/55#) Box Jumps Push Press (75/55#) Row Rest

Posted in Box Jumps, Push Press, Row, Sumo Deadlift High Pulls, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

October 21, 2015

Strength Find new 1 Rep Max Back Squats Deadlift MetCon 3 rounds for time: 250m Row (or 200m Run) 20 Wall Ball 20 KB Swings Rest 3 minutes

Posted in Back Squat, Deadlifts, Kettlebell Swings, Row, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

October 16, 2015

Strength Back Squat 3x (8 @ 70%) Deadlift 3x (8 @ 70%) Shoulder Press 3x (8 @ 70%) Bench Press 3x (8 @ 70%) Metcon Four rounds for time: 10 Toes to Bar 15 Box Jumps 20 Wall Ball

Posted in Back Squat, Bench Press, Box Jumps, Deadlifts, Shoulder Press, Toes to Bar, Wall Ball | Tagged , , , , , , , , , , | Leave a comment

August 31, 2015

Strength Bench Press 5x(10 @ 62%) MetCon 30-20-10 Wall Balls Double Unders KB swings *Choose weights for the MetCon that are challenging, but still allow you to move quickly with good form.

Posted in Double Unders, Kettlebell Swings, Wall Ball, WODs | Leave a comment