Monday, 20 August 2012


Using the same Wall-Ball for each exercise, and carrying it with you  the entire WOD perform:


10 Sit-up Slammers* (20/14)

15 Ball Cleans

20 Overhead Walking Lunges

25 Ball Push-ups

Run 400m (w/ ball)


3 rounds for time

*SU Slammers are formerly known as Wall-Ball Throws @ 2m. Start with ball touching ground behind head, perform a SU, while simultaneously throwing the ball to the wall that is 2 meters away.

Ball Cleans are squat cleans.

Ball PU’s are simply balance with hands on the ball, chest touches ball, arms reach full extension at top.



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