MONDAY 190218
Bench press 5-5-5-5-5
Then,
“Karen”
For time:
150 wall balls, 9/6kg, 10/9ft.
Tag Archives: wall ball
Shoulder Press, Wall Balls & Dubs
WEDNESDAY 170118
Shoulder press 2-2-2-2-2
Then,
3 rounds of:
40 wall balls in 3 minutes
Max rep double-unders in remaining time
Rest 1 minute
Yep Yep Yep
WEDNESDAY 030118
5 rounds for time of:
3 burpee bar muscle-ups
1 legless rope climb, 15ft.
18 wall balls, 9/6kg, 10/9ft.
34 kettlebell swings, 24/16kg
Happy Birthday Joel
#33notout
WEDNESDAY 271217
In memory of Greg Lennox
3 rounds of:
33-calorie row in 3 minutes
Max rep burpees in remaining time
33 wall balls in 3 minutes
Max rep pull-ups in remaining time
33 dumbbell snatches in 3 minutes
Max rep box jump overs in remaining time
Rest 3 minutes
Men use a 9kg ball to a 10ft. target, a 50lb dumbbell, and a 24-inch box.
Women use a 6kg ball to a 9ft. target, a 30lb dumbbell, and a 20-inch box.
Score total reps from burpees, pull-ups, and box jump overs.
Chip Chip Chipper
MONDAY 111217
AMRAP in 3 minutes of:
20 burpees
30 kettlebell swings, 24/16kg
20 toes to bars
30 box jumps, 24/20″
20 shoulder to overhead, 60/45kg
30 pull-ups
20 front squats, 60/45kg
30-calorie row
Rest 1 minute
AMRAP in 6 minutes of:
20 burpees
30 kettlebell swings, 24/16kg
20 toes to bars
30 box jumps, 24/20″
20 shoulder to overhead, 60/45kg
30 pull-ups
20 front squats, 60/45kg
30-calorie row
Rest 2 minutes
For time:
20 burpees
30 kettlebell swings, 24/16kg
20 toes to bars
30 box jumps, 24/20″
20 shoulder to overhead, 60/45kg
30 pull-ups
20 front squats, 60/45kg
30-calorie row