Posts tagged wall ball
Workout of the Day - April 5, 2019

Skill
Handstand Shoulder Taps:
- 4x5 Each Arm
- 30-45 seconds Handstand Hold if unable to do Shoulder Taps

WOD
5 minute AMRAP (x3)
- 5 Hang Snatches (Rx: 115#/75#, L2: 95#/65#, L3: 75#/55#)
- 10 Chest to Bars (L2: Pull-ups, L3: Banded Pull-ups)
- 20 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
*Rest 3 minutes*
Total time = 21 minutes

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Workout of the Day - February 7, 2019

Skill
- Weighted Abmat Sit-ups - 3x10
- Weighted Plank - 3x30 Seconds
- Weighted Wall Sit - 3x1 Minute

WOD
12 Minute AMRAP:
- 15 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 15 Toes to Bar (L2: Knees to Elbows, L3: Hanging Knee Raises)
- 15 Hang Cleans (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)

Cool Down
- 10 V-Ups
- 30 Russian Twists (1, 2, 3…)
- Banded Shoulder Stretch (30 Second Hold)
x4

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Workout of Day -January 21, 2019

Announcement:
MLK Monday schedule
10am WOD
5pm WOD

MLK Monday
2 rounds
19 Wall Ball (20/14)
29 Pullups (RX is strict/L2 is kipping or butterfly)
39 cal row
19 Man Makers (25lb DB /15lb DB )
68 Mountain Climbers

Martin Luther King was Born on January 15th 1929. He was assassinated April 4th 1968. He was 39 years old

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Workout of the Day -January 17, 2019

Front Squat 
1 (70%) - 1 (80%) - 1+ (90%)

WOD:

EMOM for 10min
3 Power Cleans

No break 

Then EMOM for 5min
13 WB (10 feet for men/9 feet for women)

Scores: LOWEST weight of Power Cleans and LOWEST weight of wall ball used.
If prescribed reps not completed during a min, an athlete MUST lower weight for the next round.

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