Tag Archive: wallball


Dec 18 | “Fight Gone Bad”

Filed Under: .Big Tent by Dan Burns — 3 Comments
December 19, 2012

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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Partner WOD: Fifties

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 11 Comments
December 10, 2012

In-class GWOD: 100 burpees for time

 

Partner WOD: Fifties

With a partner, complete (in any order):

50 wallball shots (15-20/8-10)
50 medball cleans
50 broad jumps
50 knees to elbows
50 deadlifts, 135/95

Only one partner can work at a time. The other partner must hold a plate overhead (25/45). Switch as needed; plate must stay overhead even when transferring plate from one partner to the other. Any time the plate drops, both partners must immediately complete a 5-burpee penalty before proceeding.

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Out-of-class WOD: Chipper

Filed Under: . P.E. Men, . P.E. Women, .Tough Mud by Mr. H — 7 Comments
December 9, 2012

A “chipper” is a longer workout, typically one round for time, that you just “chip away” at. Some say it’s a workout that, at the end, makes you feel like you feel like you were fed through a chipper. This is a scaled-down version of a mainsite chipper:

For time:
20 Wall ball shots, 15/8
20 Sit-ups
20 Box jump, 24/20″ box
20 Push-ups
20 Double-unders
20 Thrusters, 35/15 lb dumbbells
20 Pull-ups
20 Kettlebell swings, 1.5/1 pood
20 Dips
20 Burpees
20 Walking lunge steps
20 Knees to elbows

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Karen

Filed Under: .Your WODs by Mr. H — 1 Comment
November 26, 2012

For time:
150 Wallball shots, 20 pound ball

BtW median time: 8:54

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Fight Gone Fair-to-Middlin

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 11 Comments
November 12, 2012

In-class SWOD:
Max reps shoulder press (85/55), straight into push press, straight into push jerk, and for punishment gluttons, straight into split jerk.

 

WOD: Fight Gone Fair-to-Middlin
3 rounds for time, 1 minute each exercise, for reps:

Wallball shots, 15/8
Box jumps, 24/18
Power cleans 95/65 (sophs); Deadlifts 95/65 (frosh)
Shuttle runs, gym width; each purple stripe touch = 1 rep
Rest

Post total reps accumulated to comments

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Two double-alternating tabatas

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 3 Comments
October 22, 2012

Two double alternating tabatas, with 3 minutes rest in between:

Wallballs (15,8) and jumping alternating lunges (each lunge = 1 rep)
Pull-ups (jumping pull-up = 1 rep, real pull-up = 2 reps) and sit-ups

Post total reps in each exercise and total total

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