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Tag: wall-ball shots

workout 101

workout 101

Warm up 10 min cap 5 rounds run 200m 10 wall ball shots 10 good mornings Workout Set 1, 5 rounds 10 shoulder presses 14 squats Set 2, 4 rounds 12 Kettlebell Swing 10 Burpees

WOD 105

WOD 105

If you are behind the desk all day or in meetings, this is a great workout for your lower, middle and upper back. Warm up 9 min cap 4 rounds 12 burpees 20 wall ball shots 15 ring rows WOD 25 min cap 5 rounds 15 dead lift 20 dips 12 pull ups

WOD 9.4

WOD 9.4

Warm up 8 min cap 3 rounds 10 decline Pushup 15 overhead squats 20  mountain climbers WOD 5 rounds, 30 min cap 20 Pull-ups 20 Dips 40 crunches 30 wall ball shots Rest 2 minutes

WOD 8.21

WOD 8.21

Warm up 8 min cap 3 rounds Run 200m 12 burpees 10 kettlebell swings WOD 28 min cap 5 rounds 30 wall-ball shots 20 box jumps 10 hand stand push ups Run 400m

WOD 8.20

WOD 8.20

Warm up 10  min cap 4 rounds 20 mountain climber 12 butterfly kicks 12 wall ball shots 30 cross crunch WOD 10 min cap AMRAP 21 inverted pull ups 21 burpees 21 over head squats

WOD 8.13

WOD 8.13

Warm up 8 min cap 3 rounds 12 butterfly kicks 12 wall ball shots 30 cross crunch 8 push ups WOD 28 Min cap 4 rounds 25 Deadlifts 10 Bench press 80% 2 min break

WOD 8.7

WOD 8.7

Warm up 8 min cap 3 rounds 10 kettlebell swings 12 inverted pull ups 15 air squats WOD 21 minute cap 50 wall ball shots Run 200M 40 wall ball shots Run 400M 30 wall ball shots Run 600M 20 wall ball shots Run 400M 10 wall ball shots Run 200M

WOD 8.4

WOD 8.4

Warm up 8 min cap 3  rounds 10 good mornings pvc 20 double unders or 65 singles 8 wall ball shots WOD 22  min cap 7 rounds 20 deadlifts 20 burpee 25 kettlebell swing

WOD 7.31

WOD 7.31

Warm up 8 min cap 3  rounds 10 good mornings 10 ring rows 20 double unders or 65 singles WOD 30 min cap 6 rounds Run 400m 40 Wall ball shots 12 chest  to bar 10 crunches

WOD 12.2

WOD 12.2

Warm up 7 min cap 3 rounds 20 jump squats 8 hand stand push ups 12 kettlebell swing WOD 25 min cap 4 rounds 15 dips 40 wall-ball shots 15 Upright Row