Tabata- Lateral Ball Slams

3 RFT of: 6 Broad Jump/12 Burpees/ 24 Double Unders

Snatch Grip DeadLift– 3/3/3 @ 70-85% 1rm

1 min: Plank/Ring Support/Hand Stand Hold/Dead Hang/Wall Squat

FREE MMA class tonight at 7pm!

30 replies
  1. Tom T
    Tom T says:

    Strength wod :

    Back squat
    135-5
    185-5
    205-5
    225-5
    245-5
    255-5

    Deadlift
    135-5
    225-5
    315-5
    325-5
    335-5
    345-5
    365-5

    75 strict pullups with the wide grips

    See everyone wed

    Reply
  2. Rory M
    Rory M says:

    Alright…
    Tabata Lateral Ball Slam =127
    3 RFT 6/12/24 =5:48 (18 Unbroken DU…PR)
    Snatch Grip Deadlift
    165×3/ 185×3 /165×3/ 165×3/ 165×3
    1 Min Holds all unbroken!…’cept for the handstand… 🙂
    Friday

    Reply
  3. gilliebean
    gilliebean says:

    Tabata Lateral Ball Slams = 127

    6 RFT 6 Broad Jumps / 12 Burpees / 24 DUs = 9:09

    Snatch DL = 3×50, 3×85, 3×105, 3×105, 3×105

    I will go lighter next time.

    My pike pushup and wall squat were unbroken. The rings, dead hang, and plank were not.

    Reply
  4. Marina
    Marina says:

    Warmup: 10 pushups/25 mountain climbers/15 squats/15 situps/15 jumping jacks

    Tabata ball slams @15lbs – 98

    3 RFT – 6:08

    1 min holds – plank and wall squat was unbroken

    Reply
  5. gilliebean
    gilliebean says:

    P.S. Why couldn’t the free MMA class have been before I started growing something in my belly!? 😉

    P.P.S. I might come watch for a bit anyway.

    Reply
  6. Tammyli
    Tammyli says:

    I snuck into Primetime again :)… No thanks to Coca!! That’s why Steve is my favorite 😉

    Warm Up – TABATA = 59 Left/ 53 Right -112 Total

    3RFT = 5:20 1 Round of DU’s Unbroken

    Snatch Grip Dead Lift 3×5 = 75/105/125/135/140

    1 Min Holds = I sucked at these, crying like a bitch W/E Man….

    Reply
  7. Head Coach
    Head Coach says:

    3 min moderate effort Versa Climber:)=254ft’ climbed
    Strength WOD-
    Squat- 2×10@65% 1rm= 2×5@205 2×5@215
    DeadLift- 3×9= 2@215/225/235/245/255/265/275/285/295
    ChestPress- 3×7@bodyweight-155
    I think Dan would be proud of this one:)

    Reply
  8. KurtRod
    KurtRod says:

    3:36 on the metcon. DUs were unbroken, which helped.

    Snatch grip deadlifts
    3 – 185 1 – 225, 3 – 205, 3 – 225, 3 – 235. Used a hook grip and it hurt!

    The holds were fun. Tried the handstands on the rings. Needed coach to help get in position. Held around 40 seconds. Super happy about that. Everything else unbroken.

    Reply
  9. Cory
    Cory says:

    Warm Up – 5min Double Unders (360)
    Shoelace came undone and kept catching my rope.

    Lateral ball slam – 130

    3RFT – 3:59

    Snatch Grip DL –
    WU 135 / 205
    Work 255, 255, 255

    1 min – all 5 movements unbroken.

    800m run – ~3:10

    Glad to be back – hated being away for 4 days.

    Reply
  10. Tammyli
    Tammyli says:

    Hey Jane – Steve,
    When are you going to start blogging!

    That goes for all of you.
    Ashley. Freddy
    JeSs P. Margaret
    Chris V. Lillian
    John S. Vanessa
    Liz!! Jimmy
    Ryan F. Stephen
    Ryan B has been MiA
    Ivan :(. And many more
    Jamie
    Gerardo

    ecome an active member of this community.

    Reply
  11. John S
    John S says:

    TABATA = 96 (I think…I lost count!)
    3RFT = 7:00 – DU’s killed me. It’s time to invest in a rope.
    Snatch Grip Dead Lift 3×5 = 95/135/165/195/205/205
    1 Min Holds = These were tough! Especially the ring support.

    Reply

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