Category Archives: Wall Ball

053017

Wall balls & Toes-to-Bar

  • 50 Wall balls (20#)
  • 25 TTB
  • 40 Wall balls
  • 20 TTB
  • 30 Wall balls
  • 15 TTB
  • 20 Wall balls
  • 10 TTB
  • 10 Wall balls
  • 5 TTB

Time = 16:57

Deadlift – use 90% of 1RM for loads below

  • 5 @ 75% – 280#
  • 3 @ 85% – 320#
  • 1 @ 95% – 355#

052417

20:00 AMRAP of:

  • 10 Ball Slams (20#)
  • 10 Wall Balls (20#)

310 total reps

011316 – Metcon

40 Wall Ball (20#)

30 Calorie Row

20 Burpees

10 Nail’s (Pull-up + Toes to Bar)

Time = 10:37

031512 – Open WOD 12.4

Open WOD 12.4

150 Wall Ball (20#)
90 Double Unders
30 Muscle Ups

Made it through 129 WB shots.  Knees very stiff.

123111 – First Day Back

After over four months off, I made it back to TitanFit this morning.

Nail welcomed my return with a bang.

2 Rounds of:
500M Row
20 Wall Ball
15 Box Jumps (24″)
10 Pull-ups

Time = 12:51

Knees really bothered me!

072311 – MetCon

600M Row
20 Wallball Shots (20lbs.)
20 Push-ups
400M Row
15 Wallball Shots
15 Push-ups
200M Row
10 Wallball
10 Push-ups

Time = 14:07

The push-ups were extremely difficult as a result of WOD’s earlier this week.  And the IT band of my right knee was bothering me.  Finally, it was HOT.

120610 – MetCon

21, 18, 15, 12, 9 of:

KB Swings (53lbs.)
Wall Ball (20lbs.)
KTE’s

Time = 21:34

KTE’s destroyed me.  My worst CF move, by far.  And in my opinion, not very functional.