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Wall Ball Shot

Sunday 050619

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For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders … [Read more...] about Sunday 050619

Thursday 040401

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For time: Row 2K 50 Wall-ball shots Row 1K 35 Wall-ball shots Row 500 meters 20 Wall-ball shots If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin - "shin to chin." 2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's Use 20 lb medicine ball. … [Read more...] about Thursday 040401

Tuesday 030729

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Complete 5 rounds of: Start the Wall-Ball exercise and see how long you can stay ahead of these milestones and at failure, rest two minutes and perform max set of pull-ups: 1/2 minute – 12 shots 1 minute – 25 shots 1 1/2 minutes – 37 shots 2 minutes – 50 shots 2 1/2 - 62 shots 3 minutes – 75 shots 3 1/2 minutes – 87 shots 4 minutes – 100 shots 4 1/2 minutes – 112 shots 5 … [Read more...] about Tuesday 030729

Thursday 030529

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Complete 7 rounds for time: Wall-ball 30 shots Rope Climb “double-up” Wall-ball target center needs to be nine feet high and two feet long. Rope climb “double-up” is ascending, descending, and ascending with only a toe touch between descents. … [Read more...] about Thursday 030529

Thurday 021031

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Wall Ball 30 seconds Rest 30 seconds Wall Ball 60 seconds Rest 60 seconds Wall Ball 90 seconds Rest 90 seconds Wall Ball 120 seconds Complete as many rounds in 20 minutes as you can of: 2 Rope climb 10 Walking lunges 1/2 Body weight Clean and Jerk, 10 reps … [Read more...] about Thurday 021031

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