Wod With Wall Balls Ab Mat Burpees

Amrap 11 25 push ups 25 weighted sit ups 25 wall balls. Partner 2 does 2 wall balls then both partners do 2 synchro burpees. Rest 2 40 burpees for time.

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Amrap 11 15 box jumps 20 ground to overhead 25 russian twists.

Wod with wall balls ab mat burpees.

201 reps at cap of 25 00 16 wb and 50 dus left to do cash out. Wall climbs are still not to vertical yet but i m working on the strength to get up there for every rep. For time 40 wall ball shots 20 14 lb 40 hang cleans 95 65 lb 40 pull ups 40 deadlifts 95 65 lb 40 push ups 40 box jumps 24 20 in 40 kettlebell swings 1 5 1 pood 40 toes to bars 40 air squats 40 hang snatches 95 65 lb 40 double unders 40 sit ups 40 burpees 400 meter run at start and after each 40 rep movement. Emom 10 5 burpees amrap wall balls.

Synchronized burpees require both partners to do the burpees in tandem. 3 wall walk b2n sets. 40 wall balls 20 50 du. 2 x 30 seconds kipping and squat hold tabata of burpee squat 3 reps every interval wod.

6 leg front foot elevated front rack reverse lunge 30 hollow hold amrap 3 x 3 90 rest 12 jumping lunges 12 ab mat sit ups pick back up where you leave off each amrap. This wod pushed the limits. Wod 30 26 22 18 cal row bike ski 24 20 16 12 t2b 12 10 8 6 4 devil presses. 15 burpees and 400m run.

Partner 1 does 4 wall balls then both partners do 4 synchro burpees then partner 2 does 4 wall balls then both partners do 4 synchro burpees etc. Continue adding 2 reps per round until time is up. Wod sunday 9 20 2020 build for 15 minutes.