Tag Archives: Wallballs

Monday the 14.04.14

W.O.D front rack walking lunges – 3 sets of 12 (6 each leg) then “Karen” 150 wallballs – 12 minute cut off

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Friday the 04.04.14

W.O.D amrap 25 minutes 400 meter run 50 double unders 40 wallballs 30 situps 20 pushups 10 deadlift 75/50kg

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Monday the 10.03.14

W.O.D 15 minutes to work up to a 5 rep max thruster then 4 rounds 200 meter run 15 box jumps 24/18″ 15 wallballs 9/7kg

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Wednesday the 18.02.14

W.O.D A.M.R.A.P 20 Minutes 18 wallballs 12 hang power cleans 52/35kg 6 toes to bar

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Wednesday the 05.02.14

W.O.D amrap 20 minutes 15 kbs 24/16kg 15 box jumps 24/18″ 1 rope climb or 10 ring rows every 2 minutes do 10 wallballs

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Monday the 27.01.14

Back Squat Cycle Week 3 back squat – 5 sets of 3 reps accross at 85% of 1 rm then “Karen” 150 wallballs 9/7kg 12 minute cut off

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Thutsday the 19.12.13

Skill – rope climb W.O.D Amrap 20 minutes 1 rope climb :-) or 10 ring rows 20 wallballs 40 meter bear crawl 80 double unders or 160 singles Then Max plank

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W.O.D 20 minutes to work up to a 5 rep max press Then “Karen” 150 wallballs

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Monday the 25.11.13

Skill – kettlebell snatch W.O.D 10 minutes to work up to a 1 rep max thruster then amrap 6 minutes thrusters at 60 percent of 1 rm rest 2 minutes 21,15,9 buprees wallballs 9/7kg

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Thursday the 21.11.13

W.O.D 20 minutes to work up to a 5 rep max squat then in 10 minutes 1.1k run max wallballs

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