Tagged as: WALL BALL SHOTS

WOD 17.9.18 (W)

PRO/ROOKIES: 20 min EMOM 1st min 4 Power Clean, 3 Hang Power Clean RX 60 kg, 2nd min 15/10 Wall Ball Shots

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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Team WOD 3.9.18 (MGW)

PRO/ROOKIES: Couples. Sally Up, Sally Down Back Squat RX 40 kg, REST 2 min Sally Up, Sally Down Push Ups. REST 2 min then Cash out 800 m Run and 80/60 Wall Ball Shots as a Team 20 min cap.

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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WOD 11.8.18 (MGW) ΚΑΛΕΣ ΔΙΑΚΟΠΕΣ – ΡΑΝΤΕΥΟΥ 27/8

PRO/ROOKIES: For time 500 m Run, 50/30 Hang Power Clean RX 50 kg, 50/30 Front Squats, 50/30 Ring Rows, 50/30 Wall Ball Shots, 50 DU/100 SU, 5/3 Rope Climb, 50/30 Sit Ups, 500 m RUN.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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WOD 6.8.18 (MGW)

PRO/ROOKIES: 18 min EMOM 1st min 20/15 Wall Ball Shots, 2nd min 12/10 Toes to Bar, 3rd min 40 DU/50 SU.
HEAVY DAY

A. 4*5 Back Squat
B. 3 Supers set 16 Farmer Loaded back step Lunges, 10 Bench Press
C. 3 Super set Max Effort Push Ups, 10 bicep curls barbell
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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Optimus Prime WOD + run 30.6.18 (GWM)

PR0/ROOKIES: 7 minutes AMRAP Wall Ball Shots. At the top of each minute, starting at 1:00, complete 5 Deadlifts RX 100 kg, then resume wall ball shots. 1 min REST. 1500/1200 m Run 8 min Cap

The total score will be the number of wall ball shots completed and deadlifts completed.

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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WOD 15.6.18 (MGW)

PR0/ROOKIES Two 8 min AMRAP A. 10 Wall Ball Shots, 1 Rope Climb or 5 Strict Chin Ups, 100 m RUN. 2 min Rest. B. 10 Hang Power Dumbbell Clean RX 20 kg each hand, 10 Sit Ups, 35 DU.

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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Fight Gone Bad MONDAY 4.6.18 (MGW)

PRO/ROOKIES: Three rounds of:

1 min for max reps – Wall ball Shots RX 20/14 lb, Sumo Deadlift High Pull RX 35/20 kg, Box Jumps RX 50 cm, Push Press RX 35/20 kg, Row Calories. Women’s RX Wall Ball 14/9 lb, Sumo & Push Press 25/15 kg.

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.

HEAVY DAY

A. Super set 4*6 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball or box)
C. Super set 3*8 Strict pull ups – 3*18 Narrow grip bench press
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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WOD 18.5.18 (MW)

PRO/ROOKIES: Four five min Rounds 00:00 – 00:02 30/25 Wall Ball Shots, Max meter Farmer Walk RX 24 kg each hand, 00:02 – 00:03 REST, 00:03 – 00:05 250/200 m Run, Max reps DU/SU. 1 min REST between rounds.

HEAVY DAY:

a.4*8 Dead lift
b.Super set 3*16 goblet box step up + 3*8 shoulder presses
c.3*8 Chin ups (loaded if possible)
d.3*15 deficit push ups narrow (loaded if possible)



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WOD 12.5.18 (W)

PRO/ROOKIES: Five rounds for time 15 Wall Ball Shots RX 20 lb, 9 Dead Lift RX 70 kg, 7 Hang Power Clean 70 kg

HEAVY DAY:

a.4*8 Dead lift
b.Super set 3*16 goblet box step up + 3*8 shoulder presses
c.3*8 Chin ups (loaded if possible)
d.3*15 deficit push ups narrow (loaded if possible)



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WOD 24.4.18 (MGW)

PRO/ROOKIES: 20 min EMOM EVEN 12/10 Wall Ball + 20 DU/30 SU, ODD 8 Chest to Bar/Pull ups + 10/8 Sit Ups.

HEAVY DAY:

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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