20 Sep 2010

“Learn to love your ball”

Once you pick up the medicine ball you can not put it down for the whole workout – penalty 20 burpees for each discretion.

Level 0
4 rounds:
- 20 Front Squats
- 400m Run
- 20 Situp med. ball throws, 7kg/5kg

Level 1
4 rounds:
- 20 Overhead Squats
- 400m Run
- 20 Situp med. ball throws, 9kg/7kg

Level 2+
5 rounds
- 20 Overhead Squats
- 400m Run
- 20 Situp med. ball throws, 9kg/7kg

By CFV · In WODs

3 Responses to “Learn to love your ball”

1. Anthony Smith says:

   September 20, 2010 at 8:24 am

   6am
   
   Name, Level, Time
   Tim W – 2, 21.54
   George – 2, 22.18
   Christian – 2, 22.17
   Ian – 1, 24.07
   Kaaren – 0, 17.24 (BW Squats, Row)
   Dani – 0, 15.35
   Jess – 1, 24.46
   James – 0, 18.45
   Jimmy – 0, 17.50
   Vanessa – 0, 19.53
   A tough workout for all…. great determination to get through it shown.
2. Joseph Youssef says:

   September 20, 2010 at 11:54 am

   So you’re carrying the medi ball for the 400m run ?
3. Brodyn Reed says:

   September 20, 2010 at 9:05 pm

   1730

   Name – Level, Time
   Bobby – 0, 19.16
   Gavin – 2, 21.40
   Scotty – 0, 14.02
   Aran – 0, 18.49
   Cam – 0, 17.48
   Clare – 0, 16.33
   Sarah s – 0, 19.00
   Matt R – 0, 15.21
   Nick – 0, 22.15
   Greg – 0, 23.30
   Maggie – 1, 20.32
   Sarah F – 0, 17.58
   Bron – 0, 16.44
   Trish – 0, 18.29
   Christian – 0 -.-
   Dave C – 18.56
   Matty B – 2, 18.12

   1830

   Ango – 2, 20.55
   Nicole – 0, 22.35
   Matt p – 1, 22.45
   Hugo – 0, 21.45
   Jared – 1, 19.37
   Tom G – 1, 19.50
   Jason – 2(+vest), 20.55
   Oliver – 0, 19.44
   Brod – 1, 23.34

   Huge numbers tonight! Well done everybody, massive effort! =D