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wall balls'S ARCHIVE

  • Mon.5.8.23

    By CoachBo | In WOD | on May 8, 2023

    Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, 30 sec deep squat hold, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: Warm-up to 65% 1 RM 5 x 1 to find new max or heavy single WOD:4 Rounds 200m run more »

    CONTINUE READING
  • Wed.2.22.23

    By CoachBo | In WOD | on February 22, 2023

    Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Flag Pushups, Hollow hold, Arch hold Strength: Strict Press5 x 5 @ 80% WOD For time: 30 Wall Balls30 Kettlebell Swings60 Box Jumps30 Kettlebell Swings30 Wall Balls Cooldown: Stretch and roll out

    CONTINUE READING
  • Wed.1.25.23

    By CoachBo | In WOD | on January 24, 2023

    Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press 5 x 8 @ 75% WOD: 20 Min AMRAP 20 Wall Balls15 Bent Over Rows200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

    CONTINUE READING
  • Wed.12.28.22

    By CoachBo | In WOD | on December 27, 2022

    Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls WOD: 20 Min AMRAP 20 Wall balls15 Bent Over Rows200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

    CONTINUE READING
  • Sun.12.18.22

    By CoachBo | In WOD | on December 18, 2022

    Warmup:  ROM, dynamic stretches, 500m row, 10 inchworms, 2x 1:00 planks WOD: 4 Rounds 10 Plank knee to elbow10 Wall balls10 Renegade Rows10 Alt. DB Snatch Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.10.5.22

    By CoachBo | In WOD | on October 4, 2022

    Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press 5 x 8 @ 75% WOD: 20 Min AMRAP 20 Wall balls15 Bent Over Rows200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

    CONTINUE READING
  • Wed.9.14.22

    By CoachBo | In WOD | on September 13, 2022

    Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict PressWarmup to 75% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls15 Bent Over Rows200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

    CONTINUE READING
  • Sat.28.22

    By CoachBo | In WOD | on August 26, 2022

    Warmup: ROM Drills, 10 push ups, 15 squats, 20 good mornings with PVC WOD: 25-20-15-10-5 ofKB Swings Wall ball (20/14#) Mason Twists Cooldown:  roll and stretch

    CONTINUE READING
  • Sat.6.11.22

    By CoachBo | In News | on June 11, 2022

    Warmup: ROM, dynamic stretches, 30 high knees, 20 Squats, 20 Sit ups, 10 Flag Push-ups, 10 Slow mountain climbers, 10 Squat & Reach, 20 Banded Squat walk L/R WOD: 3 Rounds for time 2 Cleans (75/55#) 10 Burpees over bar 2 Cleans 10 Wall Balls 2 Cleans 10 Weighted sit ups 500m Row/400m Run Cooldown: more »

    CONTINUE READING
  • Mon.5.2.22

    By CoachBo | In WOD | on May 2, 2022

    Warmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength:  Deadlift Warmup to 75% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 3 Rounds for time: 12 SDHP (75/45#) 12 Wall Balls 12 Bulgarian Split Squat (75/45#), more »

    CONTINUE READING
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