Posts Tagged ‘ wall ball ’

WOD 031917

Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

192 reps (27 HSPU)

WOD 013117

Fight Gone Bad!

Three rounds of:
Sumo deadlift high-pull, 75 pounds (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Wall-ball, 20 pound ball, 10 ft target (Reps) (sub 9 ft)
Box Jump, 20″ box (Reps) (sub 24″ box)

24,23,12,20,20
16,13,8,21,14
20,21,9,20,22

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD 012917

15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ball
75-lb. thrusters

5:11

WOD 010717

Karen

For time:
150 wall-ball shots, 20-lb. ball

6:31

WOD 103116

For time:
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps

Use a 20-lb. ball and a 24-in. box.

19:40

WOD 102516

FGB-Style (1 min stations, 1 minute rest, 3 rds)
Plank
Row
Box jump, 24″
Kettlebell swing, 50 lbs
Wall ball, 20 lbs, 9′

P-15-24-22-23
P-14-25-20-24
P-13-25-21-25

 

WOD 093016

3 rounds for time:
400m run
20 wallball, 20 lb.
10 pull-ups

8:45