Wall Balls

For Time

  • 90 Wall Balls (20/14)
  • 60 DB Push Press (50/35)
  • 30 DB Front Rack Squats

Metcon

Partner Up

First 10 min (AMRAP) –  1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Ski Erg)
10 Wallballs @ 20/14lb

Rest 2min

Second 10 min (AMRAP) – You go I go
3 – Strict Pull-Ups
3– Toes-to-Bar
6 – Push-Ups
2 Ball Over Shoulders (increase 2 reps per round. 80/50lb  split between the two of you)

Rest 2 min

Last 10 min (AMRAP) – 1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Runner) – Use a different instrument from the first round.
10 Wallballs @ 20/14lb

Metcon

For Time:

21, 15, 9

  • Deadlifts (225/155)
  • Wall balls. (20/14)

3 Minutes of Rest:

9, 15, 21

  • Row Cals
  • Med Ball Over Shoulder (80/50)

Metcon

For Time (25min cap) partner

  • 300 wall balls ( 20/14)
  • Every time you drop the ball
    • 2 – 50 foot shuttle runs with a burpee on both ends.

Metcon

For Time (25 min cap)

  • 1600m Run
  • 150 wall balls. (20/15)

Metcon

For Time (25-minute cap)

  • 8 – 16 – 24 – 32 – 24 – 16 – 8 Wall Ball (20/14)
  • 4 – 8 – 12 – 16 – 12 – 8 – 4 50ft Shuttle Runs
  • 1 – 2 – 3 – 4 – 3 – 2 – 1 L-Sit Strict Pull-ups