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All Posts Tagged Tag: ‘wall ball’

  • Monday 2/20/12

    Mobility
    Hips, Femur through Butt, Angel

    Strength/skill
    Back Squat  5 x 2

    WOD
    For Time of 18,15,12,9,6,3:

    Wall Ball (14 lb / 20 lb)
    Ring Dips
    Box Jumps (20″ /20″ )

    Scale / sub as needed.  Post total time to comments.

  • Wednesday 2/8/12

    Mobility: 
    Prep for WOD 

    Strength / Skill: 
    Off

    WOD:
    “Filthy Fifty”

    For Time: 
    50-Box Jumps 24″ / 20″
    50-Jumping Pull-ups
    50-Kettlebell Swings 1 pood
    50-Steps Walking Lunges
    50-Knees to Elbows
    50-Push Press 45lb / 35 lb
    50-Back Extensions
    50-Wallball 20lb / 14 lb
    50-Burpees
    50-Double Unders
    Scale / sub as needed. Post total time to comments.
  • Tuesday 1/24/12

    Mobility
    Shoulders / Hips

    Skill/Strength
    Row Technique

    WOD

    One round for time of:

    500m Row
    30 Wallball  (14 lb / 20 lb)
    30 Box jumps  (20″ / 24″)
    30 Burpees
    30 Medball situps (14 lb / 20 lb)

    Scale / sub as needed. Post total time to comments.

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