Tag Archives: Wallballs

Friday the 11.07.14

W.O.D amrap 30 minutes 400 meter run 40 kbs 24/16kg 30 wallballs 20 box jumps 10 deadlift 102/70kg 1 rope climb

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Friday the 20.06.14

W.O.D “KELLY” 5 rounds 400 meter run 30 boxjumps 30 wallballs 35 minute cut off point Novice = 3 rounds Intermediate = 4 rounds Advanced = 5 rounds

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Thursday the 22.05.14

W.O.D deadlift 4 sets of 10 reps then amrap 10 minutes 10 front rack lunges 45/30kg 20 wallballs 30 double unders

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Tuesday the 06-05-14

W.O.D thrusters – 5 by 5 – add 2.5 to 5kg from last week then amrap 12 minutes 40 seconds of wallballs 9/7kg 20 seconds rest 40 seconds of kettlebell swings 24/16kg 20 seconds rest

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Tuesday the 22.04.14

week 1 of thruster/prowler push/power clean cycle W.O.D thruster 5 by 5 then 25/20/15/10/5 wallballs burpees

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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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