Wallball Central – CompetitorWOD

Jun 6th, 2016

Category: Competitor

Wallball Central – CompetitorWOD

Dale

Dale

Warm-up
30/20 Calorie Row
20 Shoulder Taps
15 11’ wall balls
10 Hug a Twinky on the GHD
5 Moon the sky

Mobilize hips & shoulders. Warm up strict HSPU

Strength
1. Back Squat
5-4-3-2-1
2. Push-press
5-4-3-2-1

WOD (16 mins)
4 Rounds
In 3 Minutes Complete
30/20 Calorie Row
15/10 Strict HSPUs
Then AMRAP
Wallballs
Rest 1 Minute

Regional- (10,7)
Open- Kipping

DISCUSSION 2 Comments

  1. biscoe 06/07/2016 at 1:31 am

    back squat: 345×5, 375×4, 395×3, 425×2, failed 465×1 (aggressive jump)
    push press (from floor): 185×5, 205×4, 225×3, 245×2, 265×1
    wod: 33 @ reg

  2. Ben Brauer 06/06/2016 at 1:36 pm

    Squat: 385
    PP: 225
    WOD: 14 Open