Wallball Interval

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

1.You must complete each set consecutively before moving onto the next

Example: I must do 5 consecutive wallball shots without breaking before I can move to 10 wallball shots. I must do 10 consecutive wallball shots before I move to 15 etc.
1.You will start over on the set you were attempting if you do not get the desired number consecutively.

Example: If I am on set 25 and I trip on 23 Wallball shots…I will start over and try for 25 again and continue this until I either get 25 consecutive wallball or the time runs out.

1.You must break in between sets

Example: After I complete 5 consecutive wallbalI must come to a complete stop, THEN go to set 10 and so on.

Time Cap 20 min.

B1: 25 KB @90° 20/12kg
B2: 25 **Boxjump@50/40cm
B3: 25 Knees 2 Elbow / Leg raises
B4: 25 Slamball@9/7kg
B5: 400m@70%
x 3 varv

70-75% Work effort

(utförs i en jämn takt, försök att jobba unbroken)

15 min amrap:

3 x Hang snatch 40/30kg
25 x DU
6 x OHS 40/30kg
25 x DU

Niskan takaa punnerrus 4 x 10
Dippejä 3 x 5

http://opexfit.com/june-4-2014/

A. Push Press – build to a max
https://www.wodconnect.com/workouts/push-press-1rm

B. For time:
10,9,8,7,6,5,4,3,2,1 kipping HSPU – unbroken each set

+

15,12,9
KBS 2pd/1.5pd
Burpee
rest 4min
x2

– Go for something if feeling it
– On HSPU, must be unbroken to move on – i.e. you must do an unbroken set of 10 before you can do the set of 9, etc.
– 97% effort on last part, do not hold back

http://opexfit.com/may-30-2014/

A. emom – HSC TnG x 2-3 60% of 1rm – 6mins

B. SC build to a tough single in 10mins
https://www.wodconnect.com/workouts/clean-1rm

+

3sets
20 wall balls 20/14# 10/9′ target
amrap -2 T2B
rest 2mins

+

15, 12, 9, 6, 3 for time
SC 135/95
ring dip

Notes:
- HSC work on speed under bar and out of squat
- go for something if feeling it for SC
- unbroken wall balls goal
- record time for workout

http://opexfit.com/may-27-2014/

A. EMOM – 16 min
odd – HPC x 2 moderate weight (wave load)
even – 7 T2B

B. EMOM – 14 min
odd – DL TnG x 2-3 moderate same loads throughout
even – 2-3 MU

C. EMOM – 12 min
odd – 8 PS TnG 75/55#
even – 10 burpees AFAP

Notes:
- weights can go up and down on HPC – probably 50-70% 1RM depending on form
- same loads across for DL, work on load and breathing
- last EMOM is conditioning based sets – get breathing rate up and show control

http://opexfit.com/may-19-2014/

A. back squat @30X1; 2-3×5; rest 3mins

B. Weighted Chin Up cluster 5. 4. 3. 2. 1; rest 20sec between reps/ rest 3mins x 2

C. Close Grip Bench Press @30X1; build to a max
https://www.wodconnect.com/workouts/bench-press-1rm

+

5, 4, 3, 2, 1 for time 80-90% effort
Wall Walk
Squat Clean 225/135#
Rope Climb 15′

Notes:
– build per set for BS
– shoulder width on grip pronated (pull-up grip)
– 16-18″ apart for CGBP build per set
– “grinder” pace on 5, 4, 3, 2, 1

Partner WOD:
A) Run around the Box
B) 10-15 Wallball + 5-10 TTB

Raakarive + Etukyykky + Raakatyöntö
2+2+2 60% max
2+2+2 65% max
3 x 2+2+2 70% max