wallballs

Wednesday 7.22.2015

CONDITIONING

“Kandy” 20 min AMRAP:
5 Pull-Ups
10 Push Ups
15 Wall Balls

Sunday 7.12.2015

STRENGTH/SKILL

3 x 400m Sprint
*3 min Rest*

CONDITIONING

For Time:
75 Med Ball Clean 20/14
75 Wall Ball 20/14

Thursday 6.18.2015

wodSTRENGTH10 min EMOM:  Hang Power Clean + Clean @65%

CONDITIONING 5 Rounds: 1 Bear Complex (Power Clean + Front Squat + Push Press + Back Squat + Push Press from the back) then 15 Sit-Up 15 Wall Ball 20/14 *Rest as needed. Increase Bear Complex weight each round.

Saturday 6.13.2015

wod CONDITIONING Team Holleyman Partners alternate rounds

30 Rounds: 5 Wall Balls 3 HSPU or Seated DB Press 1 Power Clean 225/155

Saturday 5.30.2015

wodCONDITIONINGTeams of 2 Filthy Fifty 50 Box Jumps 50 Jumping Pull-Up 50 KB Swing 35/26 50 Steps Walking Lunge 50 Knee to Elbow 50 Push Press 45/35 50 Back Extension 50 Wall Ball 20/14 50 Burpee 50 Double Under

Friday 5.8.2015

wodSTRENGTHA. 15 min to find 2RM Back Squat with 1 sec hold B. 8 x 1 Speed Deadlift @ 50% (every 30 sec) 

CONDITIONING For Time: 400m Run 80 Wall Balls 80 Steps Walking Lunge 400m Run

Finisher 2 x ME Sit Ups

COMPETITION 3 x ME GHR 3 x 1 min KB Swing

Wednesday 4.29.2015

wodSTRENGTH/SKILLA. 15 min to find 2RM Front Squat w/1 sec hold B. 3 x 10 Sumo Stance Goblet Squat

CONDITIONING 15 min AMRAP: 10 Box Jumps 24/20 10 Wall Balls  20/14 400m Run

Finisher 3 x 10 KB RDL

COMPETITION 30 GHR 100 Banded Leg Curl

Monday 4.20.2015

wodSTRENGTHA. 15 min to find 3RM Back Squat + Chain B. 1 x ME Wall Balls

CONDITIONING 5 Rounds: 200m Run 6 Deadlifts  225/155

Finisher 30 Toe 2 Bar

COMPETITION 3 x 30 Russian KB Swing (unbroken) 3 x ME GHR

Wednesday 4.15.2015

wodSTRENGTH10 x 3 Sumo Deadlift @60% 

CONDITIONING For time: 800m Run Then 21-15-9-6-3 Wall Ball 20/14 Box Jump 24/20

Finisher 3 x 25 Weighted Glute Bridge 4 x 30 sec Dead Bugs

COMPETITION 4 min AMRAP: Thrusters 95/65 *5 burpees every time you break

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)

Saturday 3.14.2015

wod CONDITIONING CrossFit Open Workout 15.3

14 min AMRAP: 7 Muscle Ups 50 Wall Balls 20/14 100 Double Unders

Scaled 50 wall Balls 200 single unders

Masters 55+ 50 Wall Balls 100 Double Unders 7 Muscle Ups

Sunday 3.8.2015

wodCONDITIONINGTeam Workout 20 min AMRAP: 15 Wall Balls 20/14 200m Run

Partners alternate rounds

Friday 2.20.2015

wodSTRENGTHA. 2RM Back Squats B. 3 x 10 Box Jumps 30/24

CONDITIONING For Time: 50 Wall Balls *3 min Rest 50 Wall Balls

Finisher 3 x 20 Dead Bugs 3 x 15 Back Extension

COMPETITION 3 x 20 Reverse Hyper 30 GHRs

Saturday 2.14.2015

wod CONDITIONING Partner WOD

800m Run 80 KB Swings 800m Run 80 Wall Balls 400m Run 40 KB Swings 400m Run 40 Wall Balls

 

Sunday 2.8.2015

wod CONDITIONING Partner WOD: 5000m Row Max Wall Balls

*Partners can switch movements at any time. One partner rows while other partner does wall balls. Score is time to row 5k and number of wall balls completed.   

 

Wednesday 1.28.2015

wodSTRENGTHA. 12 x 2 Wide-Stance Back Box Squat @60% B. 3 x 15 Seated Box Jump

CONDITIONING 5 Rounds: 20 Russian KB Swing 20 Wall Ball 20/14

Finisher 3 x 10 Seated Good Morning

COMPETITION 4 x 50’ Dogsled 100 Banded Leg Curl

Monday 1.12.2015

wodSTRENGTHA. 12 min EMOM: 2 Push Press @ 50% B. Bradford Press 3 x 10

CONDITIONING For Time: 50 Pull Ups 50 Push Ups 50 Box Jumps 50 Sit Ups

Finisher 100 Face Pulls

COMPETITION 5 min AMRAP: 5 HSPU 5 Wall Ball

Saturday 1.3.2014

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.

 

Tuesday 12.23.2014

wodSTRENGTHA. 15 min to find 1 RM Front Squat B. 3 x 8 Romanian Deadlift

CONDITIONING 3 Rounds: 100 Double Unders 50 Squats 25 Wall Ball 20/14

Finisher 3 Rounds: 45 sec Plank; 45 sec rest