Wall Ball fun and max plank

Friday 21.03.14

Technique

  • EMOTM 5 unbroken Wall Balls 15-12/9
  • A 15 Air Squat penalty if you drop the ball before 5 reps

Conditioning

  • 1 min ME Burpees
  • ME Plank

Post reps and training notes to comments

  • Fee says:

    A: not fun at the time, but very happy to dust the cobwebs from my quads after being sedentary since Tuesday!
    No penalty for the girls-very good result.
    Row was great fun in the warm up!
    B: 20 burpees – love them!
    Under instruction from physio to do 30sec planks, so I did 5 with 10 secs rest in between.
    Nice work to Hudson and Cindy for dominating the planks.

  • Ivan L says:

    A. Johnny, Nathan and I did 7 rounds at 15kg then swapped with the other guys for 3 rounds at 12. Those felt light by comparison. 2 batches of air squats in there for good measure.

    B. 26 burpees and 3:42 plank. Surprised myself on both of them, esp the plank.

  • Olivia says:

    Warm up of 18 & 14 burpees after the 100m row

    A: Played with 2 members of Team Lawler (Kenny & Karen) πŸ˜›
    Only one set of air squats for us.

    B: 19 burpees & 3:57 for the plank – counted to 4 mins in my head – after the 3:50 call haha

    Great variation of movements for the mornings session πŸ™‚

  • Heinex says:

    A) Hammies still fried from Wednesday lunges.
    Managed to “jab” myself attempting to catch 15kg w/b with my face.
    B) 24 & 2:00.

  • Fee says:

    Here is the ‘Pauline Hanson’ for the toilet seat incident.
    Due to Tuesdays running and squats, I was struggling to lower myself to my toilet, so I lent on the front of the seat on the decline and snapped the front of it off! Got in lots of trouble from the husband!!!
    Here is a link to the picture of the result!
    https://www.facebook.com/fee.knights/posts/10153948592450384?notif_t=like

  • NathO says:

    A) Heavy WB’s… see Ivan’s entry above. Good practice though for tomorrow’s 14.4 though right (pending getting to WB’s).

    B) 19 burpee’s + 3:02 plank.

    • Olivia says:

      Definitely good practice.. I would recommend doing a few reps in the warm up with the heavier wall ball πŸ˜‰

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