Tag Archives: Wall Balls

Back Squats and Pullups then Wall Balls, Box Jumps and Burpees

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EMOM for 12 minutes do:

  • Odd Minute: 5 x Back Squat increasing weight per round
  • Even Minute:  Max Effort Pullups (switch grip each set – Pronated/Supinated/Narrow)

Then do AMRAP in 12 mintues of:

  • 30 x Wall Balls
  • 20 x Box Jumps
  • 10 x Burpees

Results:  Worked up to 70kg with the back squats.  For the AMRAP, 2 sets plus 30 Wall Balls, 20 Box Jumps and 5 Burpees.

Bench Press and Weighted Pullups then 100 Wall Balls

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Not for time do 5 rounds of:

  • 3 – 5 x Bench Press
  • 3 x Weighted Pullups

Then for time do 100 Wall Balls @ 9kg

Results:  Increased bench press weight up to around 80kg/160lbs (not sure anymore).  For the Pullups used some chains but don’t know what they weighed… guessing around 10kg total.  Wallballs done in 6:52.

Strict Press then Box Jumps, T2B and Wall Balls

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Every 2 minutes for 20 minutes do Strict Press:

  • 5 x 30kg
  • 5 x 40kg
  • 3 x 50kg
  • 3 x 55kg
  • 2 x 57.5kg
  • 2 x 57.5kg
  • 1 x 60kg
  • 1 x 60kg
  • 1 x 60kg
  • 1 x 60kg

Then do 5 rounds for time of:

  • 20 x Wall Balls
  • 15 x Box Jumps
  • 10 x Toes to Bar
  • 5 x Push Press @ 30kg

Results:  For the Metcon: 13:34