Tag Archive: wall ball


Monday 12/11– Everyone
Skill Practice:
15 minutes

 WOD:  3 rounds for time of:
400 m run
30 Wall Balls (20/14)
15 Deadlifts (Rx’d 225/155) (Scaled 185/105)

Mobility: 10 min deadlift archetype

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8/23 PE

Sophomores
3:10 — Warm-up Game: CF Dodgeball
3:15 — Skills: Pull-ups, dips
3:30 — WOD: 15min AMRAP: 15 wallballs, 15m overhead meball walking lunge, 250m medball run
3:50 — Mobility: squat archetype #1

Freshmen
4:10 — Warm-up Game: CF Dodgeball
4:15 — Movement: Lunge
4:25 — WOD 1: 30m walking lunge; 30m overhead walking lunge with medball
4:30 — Movement: Deadlift (2)
4:35 — Lecture: Why Form Matters
4:45 — WOD 2: 3 RFT: 6 deadlifts (115/75), 10 squats, run 2 laps (in any order)
5:00 — WOD 3: 3 rounds: 30s hollow holds, 1 min rest

3 rounds for time of:

25 Wall Balls, 20/14 lbs

20 Kettlebell Swings, 53/35 lbs

15 Pull-ups

10 Back Squats, 225/155 lbs

Scale as needed.

 

PE 2/1

Marathoners
Long interval: 4 x 10 min w/ 2 min rest

Others
As a team of 2, complete for time:
800m Farmer’s Carry 53/35
400m Front Rack Carry 53/35
200m Overhead Carry 53/35
*The 2-person team can divide up the 800m, 400m, and 200m carries between them in any manner they choose, but the 800m must be completed before beginning the 400m, which must be completed before beginning the 200m.

Then…

AMRAP 12 minutes of:
200m run
8 wall balls (20/14)
*Person A does one round then tags out with person B who does one round. This sequences repeats for 12 minutes.

Toes-to-bar
Wall Ball, 20/14 lbs
Thruster, 75/55 lbs

 

May 5

For time:

24 deadlifts (245/115)
24 wall balls
24 box jumps
24 ring dips
24 box jumps
24 wall balls
24 cleans (135/65)