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Wall Ball Shot

Monday 010521

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Wall-Ball for 30 seconds, 60 seconds, 90 seconds, and 120 seconds. All throws two feet above reach! Beat 20 throws in 30s, 30 in 60s, 40 in 90s, and 50 in 120s And.... Rest only as long as last effort.... 30seconds on, 30 seconds off, 60 seconds on, 60 seconds off, 90 seconds on, 90 seconds off, 120 seconds on, done. Total exercise 8 minutes. 20 lb medicine ball, and full squat … [Read more...] about Monday 010521

Tuesday 010515

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5 Sets of pull-ups. Fast-slow-fast-slow-fast. The fast ones are fast and sloppy; the slow ones are excruciatingly perfect. This is, of course, high rep and low rep, alternating. The following circuit contains three elements and is a powerful whole body workout. Each element is 45 seconds with a fifteen second rotation (not one second more or you start over). Make five … [Read more...] about Tuesday 010515

Thursday 010503

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Bike hard for ten minutes. (Record distance) Rest three minutes One set of pull-ups followed immediately by bench press at body weight. Rest one minute Second set of pull-ups followed immediately by bench press at body weight. Rest one minute Third set of pull-ups followed immediately by bench press at body weight. Rest two minutes "Wall Ball" drill for two minutes, attempt 50 … [Read more...] about Thursday 010503

Thursday 010308

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Today we are employing a drill the CrossFit crew calls the “wall-ball.” The wall-ball drill is a deep front squat followed through with a push-press and overhead throw. The ball, a 20 lb Dynamax medicine ball should make contact with the wall at about two feet over your reach and rebound to your hands where you immediately bring the ball back to your chest and squat to absorb … [Read more...] about Thursday 010308

Mayhem Daily Wod – 201118

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For Time24 Wall Ball Shots (30/20 lb)24 Chest-to-Bar Pull-Ups18 Wall Ball Shots (30/20 lb)18 Chest-to-Bar Pull-Ups12 Wall Ball Shots (30/20 lb)12 Chest-to-Bar Pull-Ups6 Wall Ball Shots (30/20 lb)6 Chest-to-Bar Pull-UpsRest 5 minutes60 Wall Ball Shots (30/20 lb)60 Chest-to-Bar Pull-Ups … [Read more...] about Mayhem Daily Wod – 201118

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