wall ball

9. veebruar 2016

A) FOR QUALITY

  • 3 Sets of
  • 3-5 Muscle Ups or Muscle up progressions on low rings sc. 5-7 Neg Pull Ups
  • 30-45 Sec L-Sit
  • 8-10 Push ups to Bridge

B) WOD

  • Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
  • 5 Burpee Toes to Bar
  • 30 Wallballs
  • Max Chest to Bar Pull Ups SC: Pullup

24. august 2015

A) FOR TIME

  • 10 to 1 of:
  • V Ups
  • Superman Rock
  • Then Peform 20 M Handstand Walk with back against Wall

B) WOD

  •  With a continuous running clock, perform the following:
  • 0:00 – 1000 Meter Row
  • 5:00 – 50 Burpees
  • 10:00 – 30 Strict Pull-Ups
  • 15:00 – 50 Wall Ball Shots
  • 20:00 – 30 Box Jump Overs
  • 25:00 – 800 Meter Run

18. august 2015

A) FOR QUALITY

  • Four sets of:
  • Weighted Chin Ups x 2-4 reps @ 21X0
  • Rest 60 seconds
  • L-Sit x 30-60 second hold
    • (if you cannot do this consecutively, accumulate the time)
  • Rest 60 seconds

B) WOD

  • Complete as many rounds and reps as possible in 5 minutes of:
  • 10 Pull-Ups
  • 10 Wall Ball Shots (20/12 lbs.)
  • Then rest 5 minutes, before completing . . .
  • As many rounds and reps as possible in 5 minutes of:
  • 10 Toes to Bar
  • 10 Jumping Lunges

6. jaanuar 2015

A) STRENGTH

  • 4 Sets of
  • Back Squats 4-6 reps
  • Rest 60 sec
  • Plank from Rings 60-90 sec
  • Rest 60 sec

B) WOD

  • 3 Setst for max reps of
  • Wall Ball Shots x 60 seconds
    Rest 60 seconds
  • Kettlebell Swings x 60 seconds
    Rest 60 seconds
  • Strict Pull-Ups x 60 seconds
    Rest 60 seconds

26. detsember 2014

Team  WOD

  • In teams of two, alternating rounds, complete as many rounds and reps a possible in 4 minutes of:
    4 Power Cleans (60/45 kg)
    4 Burpees Over the Barbell

Rest 2 minutes

  • In teams of two, alternating every 5 reps, complete as many reps a possible in 4 minutes of:
    Burpee Pull-Ups

Rest 2 minutes

  • In teams of two, alternating rounds, complete as many rounds and reps a possible in 4 minutes of:
    6 Wall Ball Shots
    6 Burpees

Optional Finisher – For time:

  • Max Double Unders in 2 Minutes

 

 

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