Posts tagged wall balls
Workout of the Day - August 31, 2019

“Partner Zeus”
3 Rounds for time:
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Sumo Deadlift High Pulls (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Box Jumps (Rx: 20”, L2: 16”)
- 30 Push Press (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Calorie Row
- 30 Push-ups (L2: Knees)
- 10 Back Squats (Rx: Bodyweight, L2: 3/4 Bodyweight, L3: 1/2 Bodyweight)
*Split all reps evenly

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Workout of the Day - July 16, 2019

Strength
Deadlift:
- 2-2-2-2-2-2

Conditioning
For time:
- 50 Calorie Row
- 10 Wall Balls
- 40 Calorie Row
- 20 Wall Balls
- 30 Calorie Row
- 30 Wall Balls
- 20 Calorie Row
- 40 Wall Balls
- 10 Calorie Row
- 50 Wall Balls
Wall Balls: (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)

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Workout of the Day - June 22, 2019

“Partner Zeus”
3 Rounds for time:
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Sumo Deadlift High Pulls (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Box Jumps (Rx: 20”, L2: 16”)
- 30 Push Press (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Calorie Row
- 30 Push-ups (L2: Knees)
- 10 Back Squats (Rx: Bodyweight, L2: 3/4 Bodyweight, L3: 1/2 Bodyweight)
*Split all reps evenly

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Workout of the Day - May 27, 2019

Partner WOD
”Whitten… w/ a Partner!”
5 Rounds for time:
- 22 Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- 22 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 400m Run
- 22 Burpees
- 22 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
*Split everything evenly*

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

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Workout of the Day - May 23, 2019

Strength
Pause Back Squat:
- 5x3 @ Moderate Weight

Conditioning
20 Minute EMOM:
- 1st Minute: 20 Wall Balls* (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 2nd Minute: 20 Russian Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 3rd Minute: AMRAP Double Unders (L2: Singles)
- 4th Minute: Rest
Score = Double Unders Completed

*If you are doing Murph on Saturday, only do 10 Wall Balls on the first minute.

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Workout of the Day - May 14, 2019

Skill
- Muscle-up Practice/Progressions

Conditioning
For time:
27-21-15-9:
- Calorie Row
- Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
Then, no rest:
9-15-21-27:
- Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- Abmat Sit-ups
Time cap = 25 minutes

Core
3 Rounds (Not for time):
- 1 Minute Plank
- 30 Second Hollow Hold

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Workout of the Day - April 20, 2019

Partner WOD
For time:
- 200 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 200m Run
- 400 Double Unders (L2: DU Attempts, L3: Singles)
- 400m Run
Immediately into:
3 Rounds:
- 1000m Row
- 20 Thrusters (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

* Split reps with your partner. Run together.

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