Endurance WOD (1pt)
7 minute “Indian Run”
WOD (3pts)
3 RFT:
21 wall balls (20/14)
14 handstand push-ups
7 deadlifts (275/155)
Mobility (1pt)
Pistol archetype
1 additional point for sub 12:00 minutes as prescribed.
Tag Archive: wallball
Buy in:
75 squats
50 burpees
25 walking lunges
Then … with a partner, complete the following:
100 double-unders
75 wallballs (10-15lbs)
50 kettlebell snatch (1 pood)
25 pull-ups
1st partner goes through all movements; 2nd partner coaches. Switch movements after 2 minutes or 50/40/25/15 reps; whichever comes first. Then 1st partner coaches while second finishes reps.
“Fight Gone Bad”
Three rounds of:
Wall-ball (20/14lbs)
Sumo deadlift high-pull (75/45lbs)
Box Jump (20″)
Push-press (75/45lbs)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.