Tag Archives: Wall Balls

Sunday Workout – 3 Wise Men

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5 Rounds of:

  • 5 x Back Squats @90kg
  • Rest 60 seconds (or so)
  • 5 x Strict Toes to Bar
  • Rest 60 seconds (or so)

Then the three Wise men (read the backstory):

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:

  • 5 x Snatch (should be hanging squat snatch) @ 30kg
  • 10 x Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:

  • 10 x Power Cleans @ 40kg
  • 20 x Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:

  • 15 x Box Jump-Overs
  • 30 x Wall Ball Shots

Results:

  • Jeremy: 4 rounds plus 5 snatches
  • Ben: 1 Round plus 10 Cleans and 10 Pullups
  • Beau: 1 round plus 15 Box Jumps and 20 Wall Balls.

Weekend Workout 10.5.2014

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Taken from CF Invictus…

A.
Three sets of:
Bench Press x 6-8 reps @ 70kg
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps
Rest 2-3 minutes

B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps

Results:  For the Part B. I wasn’t exactly counting, but it came to around 7-10 reps per round so a total of around 30 pullups.   First round started with strict, then switched to kipping.

Weekend Workout 14.9.2014

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Back Squats

5-5-5-5-5 @ 70kg

For time complete the following:

  • 5 x Deadlifts @ 100kg
  • 9 x Wall Balls @ 10kg
  • 9 x Box Jumps
  • 9 x Toes to Bar
  • 5 x Deadlifts
  • 12 x Wall Balls
  • 12 x Box Jumps
  • 12 x Toes to Bar
  • 5 x Deadlifts
  • 15 x Wall Balls
  • 15 x Box Jumps
  • 15 x Toes to Bar
  • 5 x Deadlifts
  • 12 x Wall Balls
  • 12 x Box Jumps
  • 12 x Toes to Bar
  • 5 x Deadlifts
  • 9 x Wall Balls
  • 9 x Box Jumps
  • 9 x Toes to Bar