Monday Workout: Front Squats, Wall Balls, Double Unders

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[youtube=https://www.youtube.com/watch?v=MVW8Pz-rgmw&rel=0]

STRENGTH

Front Squat, 10-8-6-4

Notes: Build weight each set, focus on full depth

WOD

Level 1

AMRAP 10:

Wall Ball Throw (12/8) x 1
Jump Rope Single x 4
Wall Ball x 2
Jump Rope Single x 8
Wall Ball x 3
Jump Rope Single x 12
… and so on

Level 2

AMRAP 10:

Unbroken Wall Ball Throw (20/14) x 1
Unbroken Double Under x 2
UB Wall Ball x 2
UB Double Under x 4
UB Wall Ball x 3
UB Double Under x 6
… and so on

Notes: Score by recording the set of wall balls that you finish on when time is up. If you are doing Unbroken sets in Level 2, you must repeat a set if you trip up on a double under or wall ball! Scale to just regular sets of double unders if you are still working on the movement.

ANNOUNCEMENTS/UPCOMING EVENTS

11 thoughts on “Monday Workout: Front Squats, Wall Balls, Double Unders”

Lex January 19, 2015 — 12:59 pm

FS: 88, 104, 110, 115
WOD: 12 WB (+ 24 DU) Rx

Joe January 19, 2015 — 1:02 pm

FS: 50, 55, 60, 65kg
WOD: 13 Rx (+26 DUs)

Seth January 19, 2015 — 2:36 pm

FS: 115, 135, 155, 175
WOD: 13 WB + 8DU

anavatsyk January 19, 2015 — 2:59 pm

WOD: 13 WB

martha January 19, 2015 — 3:37 pm

FS- 45, 95, 115, 125
WOD- 12 total + 1 wb rx

1. martha January 19, 2015 — 3:38 pm
  
  to 9 ft.
  
Yaniz January 19, 2015 — 3:41 pm

FS: up to 95
WOD: 12WB

ope January 19, 2015 — 6:07 pm

up to 205#
14 + 5 WB

Taylor January 19, 2015 — 6:29 pm

up to 145#
14 (+ 3 wbs) rx

Melinda January 21, 2015 — 2:22 pm

FS: up to 35kg
WOD: 13wb (w/ 10# ball)

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