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wall balls

October 19/15: Backwards and Forwards

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Skill:

Min1: 10 weighted step ups onto box

Min2: 10 box jumps

Min3: 15 jumping lunges

WOD:

25 Minute AMRAP

200m run forwards

200m run backwards

50 wallballs

25 kettlebell swings

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October 15/15: Squat Snatch Practice

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Strength:

Squat snatch 10 x 1 at 80-95% of one rep max

WOD:

3 Rounds for Time

Max wall balls in 2 minutes (20/14)

rest 30 seconds

Max shoulder-to-overhead in 90 seconds (155/105)

rest 30 seconds

Max double unders in 1 minute

rest 1 minute

barecove55

October 12/15: Whose Afraid of Bears?

Skill:

EMOM for 10 minutes

Even: 30 double unders

Odd: box jump at 90% of max height

WOD:

3 Rounds for Time

5 bear complex (135/95)

10 pull-ups

Rest 3 minutes then 2 Rounds for Time

10 clean and jerks (135/95)

15 toes-to-bar

Rest 2 minutes then 1 Round of

10 wall balls

10x 10m bear crawls

September 28/15: Silent but Deadly

Skill:

EMOM for 10 minutes

Even minute: 10 weighted step-ups

Odd minute: 8 broad jumps

WOD:

AMRAP 5 minutes

max distance run

*rest 2 minutes then* 21-15-9 of

Wall Balls

Hang power clean (95/65)

*rest 1 minute*

75 sit-ups w/ball

September 22/15: “Karen”

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Skill Work:

EMOM for 12 minutes 

Minute 1-2: rope climbs

Minute 2: 30 second max effort row

Minute 3: 30 second max effort tire flips

Minute 4: 2 turkish get-ups

WOD:

Karen

150 wallballs for time (20/14)

Cool Down:

800m slow jog

T-rex-hates-wall-balls

September 8/15: 15 Minutes of Pain

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Skill:

Pull-up strict work

4×3 strict pull-ups

5×3 strict chin-ups (hands reversed)

5×5 ring rows (as challenging as possible)

WOD:

15 minute clock for the following:

0:00 to 5:00 minute: AMRAP 5 pull ups, 10 wall balls, 15 air squats

5:01 to 10:00 minutes: 800m run (or as far as possible)

10:01 to 12:00 minute: MAX rep walking lunges

12:01 to 14:00 minute: MAX double unders

14:01 to 15:00 minute: MAX toes-to-bar

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September 4/15: Running Backwards, Wall Balls, Lunges & Toes-to-Bar

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Strength:

Establish a heavy Custis P

1 power clean + 1 front rack lunge L + 1 front rack lunge R + push press

WOD:

2 rounds for time

400m run forwards

200m run backwards

40 wall balls

30 walking lunges with wall ball overhead

20 toes-to-bar

collage2

August 26/15: Oh a Running We Will Go!

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Strength:

Push press–work up to a 1 rep max and then attempt as many reps as possible with said max weight.

WOD:

For time do

20 toes-to-bar

20 kettlebell swings

200m run

25 burpees

25 wall balls

400m run

30 empty bar thrusters

30 push press

600m run

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August 17/15: Got 10 Rounds in Ya?

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Skill:

Every Minute on the Minute for 12 minutes

Minute 1: 30 second max effort row

Minute 2: 1 rope climb

Minute 3: 4 tire flips

Minute 4: attempt max hold L-sit on rings

WOD:

10 rounds for time

10 wall balls

5 chest-to-bar

1 power clean (185/125)

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August 14/15: Friday Fun

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Strength:

Work up to 60 to 70% of your 1 rep max of your front squat, then to 15 unbroken, as heavy as possible

WOD:

25 minutes AMRAP

200m run

40 wall balls (20/14)

200m run with wallball

20 kettlebell swings (53/35)

200m run w kettlebell

10 burpees

IMG_5546