The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes wall ball.
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Squats 3RM @ 90% of 182
90, 115, 135, 145, 155, 164 **PR** for reps

"Karen"
150 wallball SUB 150 squat jumps
Time: 5:22

Nice work 6am!
wu x 2

pause squats to 32

WOD "Karen" 150 wall ball (10)
11:54. Great work Brenda and Sebas! Nice Monday morning (really).
Warm-up x 1

Squats to 69: 40, 50, 55, 60 X5. Pulled the plug at 60 as I was compensating for a tight right knee with a chest-forward stance.

“Karen”: 150 wall balls. Subbed in 150 ball squats (14lb) when it became apparent my shoulder was not happy throwing a ball today. Score: 8:33. GRR! Hate it when shit on my body doesn’t work! SUPER IMPRESSED though with the hard workers in the noon class chipping away at their wall balls: Vicky, Sheri, Andy Trevors, Lakeisha, New Andy (geez today was his first day and he nails 150 wall balls!), and Guy In Baseball Cap Whose Name I Can’t Remember (Sorry ).
Squats 155 x 5 (I think this is a PR for reps)

WOD

150 squat jumps

5:25
PM: Hot Tub/Stretch. Warmup. Bench Press 65/143x3 (last rep paused). "Karen" 150 WallBalls, 14 pounds in 8:07. Huge PR for me. WOOOOOTTTT!! Guess the wallballs in my warmup are paying off. ;)
How many do you do in the warm up Jodi Bainbridge?
2PM: mobility, squat 250kg*1, 150 wall ball in 5:05 (PR by 3 seconds). 11 days until Miami!
Rebekah, she replaces air squats with wall ball. Doesn't have to be high volume to improve efficiency ... frequency works wonders.
Noted! Thanks!
Noon
Power Clean x 5 to 190lbs.

PM
Squat x 5 to 112kg (PR)
+
150 Wall Ball (20)
-12:02 (Way off PR but no excuses. Need to work on weaknesses and sometimes that includes mobility.)
Sott Press
10x5x3

Snatch grip Push Press + OHS (3+3)
45x3+3

Squat
160x1
Great time on the wallballs Jason, Jodi, Tony!

Squats to 59 x 5

WOD
150 wallballs (14#)
12:27
Yuck! Painful with tendonitis in foreram but wanted to make up for missing 14.5
I will have to incorporate these in warmup