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wall balls'S ARCHIVE

  • Mon.5.3.21

    By CoachBo | In WOD | on May 3, 2021

    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 65% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 20:00 AMRAP 6 SDHP (95/65#) 12 Wall Balls 6 Bulgarian Split Squat (95/65#) 12 Super more »

    CONTINUE READING
  • Sat.5.1.21

    By CoachBo | In WOD | on May 1, 2021

    Warmup: ROM, dynamic stretches, 10 PVC pass thru’s.  15 jumping squats, 500m row – easy pace WOD:  For time 21 Pullups, 9 Wall Balls, 500m Row 15 Pullups, 15 Wall Balls, 500m Row 9 Pullups, 21 Wall Balls, 500m Row Cooldown:  Roll out shoulders, calf and hip stretches

    CONTINUE READING
  • Sat.3.27.21

    By CoachBo | In WOD | on March 27, 2021

    Warmup:  ROM drills, dynamic stretches, 10 push press with bar, 10 broad jump burpees WOD: 5 Rounds 8 Shoulder to Overhead (95/65#) 12 Kettlebell swings (53/35#) 16 Wall Ball (20/14#) Cooldown:  ab circuit from the board,  roll out and stretch

    CONTINUE READING
  • Sun.2.28.21

    By CoachBo | In WOD | on February 28, 2021

    Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Hanging Leg raises 10 KB Swings 15 Burpees 10 Wall Balls 5 box dips Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.1.20.2021

    By CoachBo | In WOD | on January 20, 2021

    Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press Warmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls 15 Bent Over Rows 250m row or 200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

    CONTINUE READING
  • Mon.1.11.21

    By CoachBo | In WOD | on January 10, 2021

    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 65% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 3 Rounds for time: 12 SDHP (95/65#) 24 Wall Balls 12 Bulgarian Split Squat (95/65#) more »

    CONTINUE READING
  • Mon.12.7.20

    By CoachBo | In WOD | on December 7, 2020

    Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5×5 @ 65% (Light weight) WOD: AMRAP 20 minutes: 200m Run 15 Wall balls 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

    CONTINUE READING
  • Wed.11.25.20

    By CoachBo | In WOD | on November 25, 2020

    Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press 5 x 3 @ Moderate weight WOD: 25:00 AMRAP 10 Wall Balls 10 Flag Push ups 10 OH Lunges, alt 10 KB Swings 10 Box Jumps 200m run Cooldown: Roll out and more »

    CONTINUE READING
  • Wed.10.28.20

    By CoachBo | In WOD | on October 28, 2020

    Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Flag Pushups, Hollow hold, Arch hold Strength: Strict Press 5 x 5 Moderate weight WOD For time: 30 Wall Balls 30 Kettlebell Swings 60 Box Jumps 30 Kettlebell Swings 30 Wall Ball Shots Cooldown: Stretch and roll out

    CONTINUE READING
  • Wed.9.16.20

    By CoachBo | In WOD | on September 16, 2020

    Warmup: ROM, dynamic stretches, 4 x :20 Jumping jacks, squats, pike push ups, tuck ups WOD: AMRAP in 20 minutes 25 Wall Balls 18 Alternating Dumbbell Snatches 12 Toes-to-Bar or Toes to KB Cooldown: yogi squat, lizard lunge, hamstring stretch, pigeon, spinal twist

    CONTINUE READING
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