med ball

Monday 6.1.2015

wodSTRENGTH/SKILLA. 3 RM Bench Press B. 2 x ME Close Grip @50% of above

CONDITIONING 10 min AMRAP: 20 Med Ball Thrusters 20/14 400m Run

Finisher 3 x 90 sec Plank

COMPETITION 3 x 45 sec DB Tricep Ext. 3 x ME Strict HSPU 3 x ME Strict Pull-Up

Saturday 5.16.2015



As a Team of 2

4 Rounds for Time: 50  Med Ball Clean 20/14 50 Wall Ball 20/14 400m Run *Team must complete cleans before you move on to wall balls. Work can be split anyway. The 400m run must be completed together.

Saturday 4.4.2015

wod CONDITIONING Teams of 2 20 min AMRAP: 400m Med Ball Run 40 Over-The-Rig Partner Wall Balls (20 per person)

Sunday 2.22.2015

wodCONDITIONING15 min AMRAP: 20 Med Ball Clean 20/14 200m Shuttle Sprint

Tuesday 1.27.2015

wodSTRENGTH/SKILLFor Time: 400m Run *2 min Rest* 400m Run


CONDITIONING 6 Rounds of 30/30 Seconds On/Off: Burpee Toe 2 Bar Suicide Sprint Med Ball Sit Up Mountain Climbers


COMPETITION 4 min AMRAP: Power Snatch 135/95


Thursday 1.15.2015

wodSTRENGTH/SKILL1000m Run for Time

CONDITIONING Tabata for Reps: Wall Ball Shot 20/14 2 min rest Med Ball Thruster 20/14

Finisher 3 x ME Plank (no more than 3 min per attempt)

Saturday 12.13.2014

wod CONDITIONING Teams of 2 For Time: 100 Wall Ball 1000m Row 100 Med Ball Clean 1000m Row

1 member works at at a time. Work can be broken in any way. Movements must be done in order.

Saturday 1.3.2015

wod CONDITIONING Team of 2: 200m Run 20 Wall Balls 20 Push Ups 400m Run 40 Wall Balls 40 Push Ups 800m Run 80 Wall Balls 80 Push Ups

*Run as a team with your med ball. You can partition workout reps anyway.