Tag Archives: Wallball

WOD Wednesday October 14th

Big event coming up in November! Check it out here Warm up: Get ready to Snatch For time: 10 Rounds of: 1 Power snatch 6 Burpees over the bar 10 Rounds of: 1 Muscle up 6 Wallballs 10 Rounds of: 1 Snatch 6 Toes to bar

WOD Wednesday September 23rd

Warm up: 10 pushups / 20 mountain climbers / 15 bench dips “The Test” Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball * If you fall off the wagon remove the 5 wallballs from each round ** If you fall off the wagon and intoContinue reading “WOD Wednesday September 23rd”

WOD Wednesday September 2nd

Warm up: Dynamic mobility / 2 minutes of jump rope / warm up clean and jerk For time: 6 Rounds of: 6 Handstand pushups 30 Double unders 6 Rounds of: 2 Clean and jerks 225 / 155 2 Muscle ups 6 Rounds of: 10 Wallballs 6 Box jumps @ 30″ / 24″ Directly into: 6Continue reading “WOD Wednesday September 2nd”

WOD Wednesday August 19th

Warm up: 400 meter run / 10 Wallballs / 10 Burpees For time: 60 Pullups 100 Double unders 50 Wallballs 100 Double unders 40 GHD Sit ups 100 Double unders 30 Handstand Pushups 50 Double unders 20 Burpees 50 Double unders 10 Muscle ups 50 Double unders

WOD Tuesday August 4th

Warm up: Pushups / Dips / Ring rows / Band work Accumulate as many bench press reps as possible in 5 minutes with 60% of your 1 rep max 2. Accumulate as many strict pullups as possible in 5 minutes 3. For time: 25 Glute ham sit ups 25 Wall balls 25 Sit ups 25Continue reading “WOD Tuesday August 4th”

WOD Wednesday July 8th

Warm up: 2 minutes on a thing / Empty barbell work Every Minute on the minute for 16 Minutes: Odds: 2 Power snatches Evens: 8 – 12 Wallballs Directly into: Every Minute on the minute for 16 Minutes: Odds: 1 Power snatch + Hang Snatch Evens: 6 – 10 Reverse Burpees