Complete as many rounds as possible in 10 minutes of:
10 burpees
20 wall-ball shots, 20-lb. ball
Tag Archive: wall ball shot
WORKOUTS
Challenge WOD (4 pts): “Zeus”
Three rounds for time of:
30 wallball shots (20/14)
30 sumo deadlift high-pull (75/45)
30 box jumps (20″)
30 push press (75/45)
30 calorie row [or sub 400m run]
30 push-ups
10 back squats (body weight)
Beyond the Whiteboard mean: Men 39:18; Women 41:20. 75%: 34:02; 37:50
“The Don”
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
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For time:
20 Deadlifts, (body weight)
20 Box jumps
20 Kettlebell swings (1.5/1)
20 Knees to elbows
20 Sit-ups
20 Pull-ups
20 goblet squats (1.5/1 kettlebell)
20 Wall ball shots (20/14 pound ball)
20 Steps Walking lunge
20 Burpees
For Time:
400m Run
30 KB Swings (1.5/1)
30 Wall Balls
30 Pull-ups
30 Burpees
400m Run
AMRAP 10 minutes of:
1 clean and jerk (135/65)
15 wall ball shots
2 clean and jerks
15 wall ball shots
3 clean and jerks
15 wall ball shots
(continue increasing clean and jerk reps by 1)