Wod With Wall Balls Ab Mat Burpees

15 burpees and 400m run.

Wod with wall balls ab mat burpees.

Wod sunday 9 20 2020 build for 15 minutes. 3 wall walk b2n sets. 201 reps at cap of 25 00 16 wb and 50 dus left to do cash out. 40 wall balls 20 50 du.

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. Amrap 11 15 box jumps 20 ground to overhead 25 russian twists. 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. Wall climbs are still not to vertical yet but i m working on the strength to get up there for every rep.

Continue adding 2 reps per round until time is up. Rest 2 40 burpees for time. 2 x 30 seconds kipping and squat hold tabata of burpee squat 3 reps every interval wod. Amrap 11 25 push ups 25 weighted sit ups 25 wall balls.

Synchronized burpees require both partners to do the burpees in tandem. 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. Emom 10 5 burpees amrap wall balls.