Posts tagged with ‘wall balls’

  • WOD Blog | Workout of the day

    SATURDAY 15-12-2018

    - by Admin

    BARBELL CLUB

    A: SNATCH

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2 at 85% HS

    B: CLEAN & JERK

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2+1 at 85% HS

    CROSSFIT

    12 Days of CrossFit

    1 HSPU
    2 pistols/leg
    3 Wall balls
    4 Pull-ups
    5 Ring dips
    6 Push press (40/20kg)
    7 Burpees
    8 Slam balls
    9 Box jumps
    10 Push-ups
    11 Russian KB swings
    12 Squats

  • WOD Blog | Workout of the day

    MONDAY 10-12-2018

    - by Admin

    HAPPY BIRTHDAY TO DEON ENGELBRECHT !

    A: CONDITIONING

    200m run
    15 UB wall balls, 20/14lbs to 3m
    10 C2B pull-ups

    Every 4 minutes x 4 rounds

    B: STRENGTH

    Push press
    Build to your heaviest TnG 5 for the day

  • WOD Blog | Workout of the day

    MONDAY 29-10-2018

    - by Admin

    HAPPY BIRTHDAY TO KERRIN BOUCH!

    LEVEL 1

    A. GYMNASTICS SKILL

    5-8 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    1 skin the cat

    B. CONDITIONING

    Every 4 minutes x 6 rounds:
    20/15 cal. row
    15 UNBROKEN wall balls, 20/14 to 3m
    10 TTB

    LEVEL 2

    A. GYMNASTICS SKILL

    8 sets of the complex:
    2 Strict muscle-up
    Bottom of dip
    Forward roll
    Return to hang in false grip

    B. CONDITIONING

    Every 4 minutes x 6 rounds:
    20/15 cal. row
    15 UNBROKEN wall balls, 20/14 to 3m
    10 TTB

  • WOD Blog | Workout of the day

    SATURDAY 13-10-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    Establish a 3RM in 15 minutes

    These are reset reps, NO TnG. But it must not take longer than 50 secs to complete a set.

    B. CLEAN & JERK

    2 clean + 1 jerk
    Establish a max in 15 minutes

    CROSSFIT

    TENACITY TESTING

    For time:

    4 plate get-ups, 20/10
    400m plate run, 20/10
    5 Zercher plate lunges per leg, 20/10
    50 burpees with jump onto plate
    6 plate shoulder to overhead, 20/10
    600m run (no plate)
    7 overhead plate lunges per leg, 20/10
    70 wall balls, 10/7 to 3m

  • WOD Blog | Workout of the day

    FRIDAY 27-07-2018

    - by Admin

    LEVEL 1

    A. UPPER BODY STRENGTH

    Push press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    AMRAP 24:
    15 wall balls, 7/5kg to 3m
    300m run
    10 pull-ups

    LEVEL 2

    A. UPPER BODY STRENGTH

    Push press
    Build to your heaviest 5 for the day in 5 sets

    B. CONDITIONING

    AMRAP 24:
    21 wall balls, 20/14lbs to 3m
    300m run
    7 bar muscle-ups