wall ball – Page 3 – Courage Fitness Durham

WOD for 061816

June 17, 2016SiteplicityDaily Workoutsclean, jerk, muscle ups, run, squat clean, wall ball0

Segment 1: EMOM 10 minutes: 1 Clean and Jerk You can choose to approach this differently (ie: across, climbing, waves or hit a 1RM). Segment 2: EMOM 10 minutes: Min 1: 5 Squat Cleans, you choose the weight Min 2: 5 Muscle Ups Scale number of reps as needed to maintain reps for the whole...

WOD for 060916

June 8, 2016SiteplicityDaily Workoutsair squat, pushups, turkish get up, wall ball0

Segment 1: 10 Rounds: Junkyard Dog Warmup (10 rounds of each segment) Segment 2: Teams of 3: 10 Pushups Limbo 10 Air Squats Segment 3: Turkish Get Ups 10 each side, add load each round Segment 4: Burner WOD 3 Rounds For Time: 10 Pushups (scale up to Ring Pushups) 25 Wall Ball (20/12) Scale...

WOD for 060316

June 2, 2016SiteplicityDaily Workoutstoes to bar, turkish get ups, wall ball0

WOD Strength: Turkish Get Ups 10 each side As heavy as possible Metcon: 75 Wall Balls (20/14) 50 Toes to bar 50 Wall Balls 25 TTB Scale to finish within 15 minutes

Revved up like a deuce

May 28, 2016SiteplicityDaily Workoutspower clean, row, wall ball0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: With a running clock complete 5 rounds of 1 min at each station: 1. As many cals as possible on rower 2. 10 Power Cleans (135/95) 3. 20 Wall Balls (20/14) Your score is accumulated calories on the...

I’d be in trouble if you left me now

May 20, 2016SiteplicityDaily Workoutsbox jumps, burpees, chest to bar pullups, clean, double unders, jerk, muscle ups, snatch, toes to bar, wall ball0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP in 20 minutes: 50 Wall Ball (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 CTB Pull-Ups 30 Burpees 20 Cleans (145/100) 20 Jerks 10 Snatches 10 Muscle Ups

Wind It Up, Blow It Out

May 3, 2016SiteplicityDaily Workoutsground to overhead, row, snatch, wall ball0

WOD Strength: Snatch 3-3-3-1-1-1 Up to 1RM Metcon: 21-15-9 Calorie Row Ground to Overhead (95/65) Wall Ball (20/14) Time cap of 15 minutes

You oughta see her on a road course

April 28, 2016SiteplicityDaily Workoutssitups, split jerk, wall ball0

WOD Strength: Split Jerk 5-5-5-3-3-3 Up to 85% 1RM Metcon: For time: 42-30-18 Wall Ball (20/14) Situps Time cap of 12 minutes

Don’t Fight The Feeling

April 10, 2016SiteplicityDaily Workouts, Endurance Workoutskettlebell swings, overhead squat, wall ball0

WOD Strength: Overhead Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP 10: 10 KB Swings (70/52) 10 Wall Balls (30/20) – guys use 10′ target on rig Endurance: Run 2000m 2min rest Run 400m 4min rest Run 1200m 2min rest Run 400m 4min rest Run 800m 2min rest Run 400m

Back To Bother Me

March 30, 2016SiteplicityDaily Workoutshang clean, kettlebell swings, wall ball0

Intramurals Bonus Event is Saturday from 9am-12pm! DODGEBALL!!! WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: EMOM 16 minutes odd: 12 Wall Balls (20/14) Even: 15 KB Swings (52/35)

Try To Set The Night On Fire

March 17, 2016SiteplicityDaily Workoutsdouble unders, hang snatch, muscle ups, wall ball0

WOD Strength: Hang Snatch 3-3-3-1-1-1 As heavy as possible Metcon: AMRAP 12 minutes: 5 Muscle ups 25 Wall Balls 50 Double Unders

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