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ACF WOD – 09.27.16 “Ball is Life.”

ACF WOD – 09.27.16 “Ball is Life.”

1) With a running clock and w/a partner:

AMRAP 5:

  • 50 Wallball Buy-In (20#/14#)
  • 12 DL (185#/135#)
  • 12 Barbell Burpees
    … Rest 5:00…

AMRAP 5:

  • 35 Wallball Buy-In (20#/14#)
  • 9 DL (225#/155#)
  • 9 Barbell Burpees
    … Rest 5:00…

AMRAP 5:

  • 20 Wallball Buy-In (20#/14#)
  • 6 DL (275#/185#)
  • 6 Barbell Burpees

* Rest while partner works.

——–FITNESS UNLOADED——–

1) With a running clock:

AMRAP 5 minutes:

  • 30 Air Squat Buy-in
  • 9 Slamball Deadlifts
  • 9 Burpees over the ball

* Rest 5 minutes….

AMRAP 5 minutes:

  • 25 Air Squat Buy-in:
  • 6 Slamball Deadlifts
  • 6 Burpees over the ball

* Rest 5 minutes….

AMRAP 5 minutes:

  • 20 Air Squat Buy-in
  • 3 Slamball Deadlifts
  • 3 Burpees over the ball

 


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