Posts Tagged ‘ wallball ’

WOD 121317

Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of knees-to-elbows
Rest 30 seconds
30 seconds of wallball, 20 lbs.
Rest 30 seconds
30 seconds of body-weight deadlifts (185 lbs.)
Rest 30 seconds

K2E: 19,15,14,13,10,8,8,10,9,10
WB: 13,13,14,14,12,12,12,12,12,13
DL: 16,15,15,15,15,12,12,12,12,15

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WOD 111417

42-30-18 reps for time of:
Wall-ball shots, 20-lb. ball
GHD sit-ups

9:11

WOD 102917

Fight Gone Bad (task priority)
3 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
75-lb. sumo deadlift high pulls, 20 reps
20-inch box jumps, 20 reps
75-lb. push presses, 20 reps
Row 20 calories
Rest 1 minute

15:53 – 2 mins rest = 13:53

WOD 102517

Fight Gone Bad!

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

29,22,23,25,15
25,20,22,20,12
22,17,21,21,12
Total: 306

WOD 101717

For time:
60 single-leg squats, alternating
50 wall-ball shots, 20-lb. ball
40 box jumps, 24-in. box
30 deadlifts, 185 lb.
20 power cleans, 185 lb.
10 front squats, 185 lb.

17:02

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 011116

On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders

45, 38, 26, 19, 4, 24, 12, 44
Total = 212