Slam Balls

Mobility Mashup


Mobility Mashup is an updated version of our Mobility class where we focus on preparing our body for a workout. We accomplish this by utilizing the movements of the WOD and mobilizing these specific areas in order to perform effectively during the WOD.

Death By…
With a continuously running clock perform the following EMOM:
1st min = 1 Kettlebell Deadlift + 1 Slam Ball (AHAP)
2nd min = 2 KB Deadlifts + 2 Slam Balls
3rd min…

Continue adding a rep until the work cannot be completed in the given time.

Team WOD

WOD: Conditioning
20 Slam Balls (AHAP)
20 Ring Dips

-Rest 1min-

(20/14) cal Row
20 Box Jump Overs

-Rest 1min-

20 KBS (24/16kg)
20 Sit Ups

*Partner 1 starts with 20 Slam Balls, while Partner 2 does 20 Ring Dips. When both are done they will switch and continue to do so for 7 minutes. Both will rest for a minute, then continue with Rowing and Box Jump Overs

Team WOD

WOD: Conditioning
4 Rounds of:
Max Burpees
30 Double Unders

Partner A will do AMBAP while Partner B does 30 Dubs. The partners will switch after the Dubs are completed with each partner performing each movement twice.

– 2 min Rest-

50 Calorie Row
50 Sit Ups
50 Calorie Row
50 Jumping Lunges
50 Calorie Row
50 Slam Balls

One partner working at a time


Skill/Strength: Strength
Box Jumps
Progressions & Efficiencies

WOD: Conditioning
12 Deadlifts (155/105#)
9 Hang Power Cleans
6 Push Jerks

Finish: Recovery
35 Slam Balls

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
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