Tag Archive: wallball

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.


May 20

Complete 30 reps of “The Bear” Complex (115/65)
*Every time you drop the bar, perform 1 round of the following:

3 burpees
6 toes-to-bar
9 wall balls (20/14)

1 rep of “Bear Complex” is a power clean, front squat, push press, back squat, push press.

Bear Complex Explained (please excuse the music in the background)

Feb. 11

10-9-8-7-6-5-4-3-2-1 reps of:

kettlebell swings


parallette pass-throughs

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.

Jan. 7

“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.

August 6

3 RFT of:

400m run

25 wall balls

25 box jumps