Wallballs

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WOD – Back squats and Wallballs

Posted by bronick on August 24, 2010
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WOD:
Back Squat 5 reps at 75% of 90% of your 1 Rep Max, 5 Reps at your 80% of your 90% 1RM, and finally finish with 5 plus as many reps as possible at 85% of your 90% 1 Rep Max and then keep going to get as many reps as possible.

Perform Max Wall Ball Shot’s in 7 Minutes… the catch, for every time that ANYONE drop the ball (you can hold it) the entire class must perform 1 burpee.

RESULTS:
185#-205#-225# (15 reps)
115 + 1 burpee

So nobody dropped the med-ball during the workout, but rather somebody decided they wanted to do a burpee and with 3s left they dropped it so we all had to do 1 burpee. Oddly it wasn’t my legs which got tired during the wallballs, but rather my shoulders. However, let me just say that the stairs after this workout where fun ;-P

Team WOD

Posted by bronick on August 8, 2010
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Team WOD:

3 Rounds for time of…

  • Tire flip, down and back
  • OH barbell walk (#95), down and back each team member
  • Walking lunges
  • 40 Wallballs
  • 40 Deadlifts (#155)

Results:
 16:07

I actually really liked this one, much better than last week. And I didn’t do to bad after a week off. My wrists are feeling much better this week. Now I just need to get back on track with my eating :-/

Team WOD

Posted by bronick on June 6, 2010
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Partner WOD:

Max points in 10 min:

  • Wallball tire shots (1 per person, 2 points)
  • 5 overhead squats
  • 5 dumbbell thrusters
  • 5 slamballs
  • Completing 1 circuit = 1 point

The catch…. you have to carry the wallball with you and it can’t touch the ground, hence only 1 partner can be working at a time.

Halftime: 2 attempts at a “free throw” wallball shots per person (1 point)

Repeat the 10min. This time both partners can work at the same time, but you must leave a station together.

Score:

11,2,5 = 18 points total

Not so great considering sever others got 30+. We kinda got screwed the 2nd round and keep hitting bottle neck… like no bars for overhead, no dumbbells available, etc… But it was still a great workout, a lot of fun, and it was nice to be outside.

Between the mountain biking yesterday and this,  my legs where done.

WOD – Weekly Challenge

Posted by bronick on February 17, 2010
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WOD – part 1


Behind the back push press 3-3-3…caution: please be very very careful on the way back down on your neck, absorb the load! More on this tomorrow
Push Press 3-3-3


WOD – part 2

Recover, then perform our Workout of the Week!!!!
500 meter row followed by
5 rounds for time of:
    • 10 Wall Ball Shots 20# 14#
    • 10 Power Snatches @ 95#/ 65#
    Then finish with a 500 meter row!
    Results
    Front push press – 115, 125, 145
    back push press – 105, 115, 125
    Metcon (Challenge of the week) – 20:12
    Was hoping to finish under 20, but just missed it. Did pretty good on the snatch, but it was the wallballs where I felt it. And that last row finished me off… and thus it was a good workout. Definitly a lot better than yesterday.

    .COM Rest = Jason’s WOD

    Posted by bronick on September 4, 2009
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    .COM Rest

    4 Rounds of:  

    As many Wall Ball’s as possible in 1 Minute

    Rest 30 Seconds

    Followed by-

    3 Rounds of:

    As many Push Presses 45# as possible in 1 minute

    Rest 20 Seconds 

    Followed by-

    2 Rounds of 

    As many KB swings 2 pood as possible in 1 minute

    Rest 10 Seconds

    Followed by-

    1 Round of 

    As many burpees as you can do in 1 minute


    Additional Strength Component:


    As many strict pull ups as possible without dropping off the bar.



    Results

    31-25-21-21 wallballs
    23-23-24 push press
    10-10 kettlebell
    10 burpees
    4 strict pullups
    …all this after a day of paintball. 

    ••Ben••

    (iPhone iRonick)