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Wall Balls

Glute Bridge, Wallballs, Burpees, Deadlift, Reverse Hyper

1) Barbell Glute Bridges: 6 x 6. Rest 90s.– Use one challenging weight for all sets– Try to exceed weight used on 3/11.2) Touch n Go Deadlift: Build to Metcon weight in 3-4 sets. Rest 60s.METCON:”Timebomb”In 12:0050 Wall balls (20, 14)40 Lateral Burpees over the Bar30 Deadlifts (275, 185)Remaining time AMRAP: WallballsEXTRA CREDIT Reverse Hypers (lower-back emphasis): 4 x 15. Rest 60s.

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Gymnastics Skill Work & wallballs, box jumps, double unders, russian twists, burpees

Skill:
Gymnastics Skill Work:

Choose 2 static holds and work on holding for :30-:60 each:
L Sit
Ring Support
Chest Facing Wall Stand
Hollow Holds

Metcon:
Tabata 5 rounds of :30 work/:30 rest of:
wallballs (20,14)
Box jumps (24,20)
Double Unders
Russian Twists with plate (25,15)
Burpees

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Run, Double-unders, Wall Balls, Burpees, Clean and Jerk

6:00 to finish as much as possible:

600 meter run

50 Double-unders

40 Wall Balls 20/14#

30 Burpees

20 Clean and Jerks 135/95#

Rest 3:00

9:00 to finish as much as possible:

600 meter run

50 Double-unders

40 Wall Balls 20/14#

30 Burpees

20 Clean and Jerks 135/95#

Rest 4:00

Complete:

600 meter run

50 Double-unders

40 Wall Balls 20/14#

30 Burpees

20 Clean and Jerks 135/95#

Run, Double-unders, Wall Balls, Burpees, Clean and Jerk Read More »