Tag Archives: partner wall balls

Farmer’s Carry for 30 mins

This was a weird week — a week between trips. I made it in for a Monday afternoon workout, a Tuesday morning workout, the Wednesday 4th of July WOD (which I never had a chance to write up), a workout on Thursday I DNF’d, and then today. That’s pretty good, I think.

Today’s was a Saturday team WOD after a great mobility class with Heather. She offered some great suggestions on foam rolling, the use of jump stretch bands, some lacrosse ball work, and even some voodoo flossing, plus lots more. I am going to have to figure out how to adapt that work into my daily life now. πŸ™‚

team-wod

We had quite a few folks for the team workout today… myself & AJ, Jordan & Lara, Jimmy & Drea, Heather, Darcy, Nick & Lisa, Dan, Brent, Chris & his daughter, Carrie, Larry & Karen, Lisa G, and a few others.

Started with an entertaining 400m run where we ran parts forward and parts backward. I won’t say that I followed Drea’s directions well, but I did run parts forward and parts backward. And running backward was tougher on my calves than I thought. πŸ™‚

Farmers_Walk_CarryOnce back inside, we did some air squats, some burpees, and some side-to-side lunges before splitting up into teams of 3…

  • 30 Min AMRAP –Β 3 Person Team
  • 200 M Farmers Carry – Use two KB or DB #72/#53/#50
  • While team member 1 is doing farmers carry teammates 2 and 3 work through the following:
    • 30 partner wall balls #20/#14
    • 20 Box Jumps 24/20
    • 10 pull-ups

AJ worked with Carrie and Chris’ daughter. Jordan found me and we grabbed Chris. Huzzah! Teams of 3. πŸ™‚

fancy-team-work-meme-teamwork-meme-team-work-memeWe went with:

  • Two 55# kettlebells for the farmer’s carry
  • Jordan and I did 20# wall balls and we did 14# wall balls with Chris
  • Jordan did 24″ box jumps and Chris and I did a mix of 20″ box jumps and step-ups
  • Jordan and I did pull-ups (except when my grip gave up and I did a few ring rows) and Chris did ring rows

So how’d we do?

First, let me just say that the farmer’s carry was definitely the worst part of this one. My forearms and grip kept disappearing when we did the carry.

However, we made it through nearly 4 full rounds each of the carry. I went first, then Chris, then Jordan, and Chris finished the farmer’s carry as time ran out. That meant three full rounds with each of us (9 total), plus 2 more, for a grand total of 11.

Ayup. It was a good one. πŸ™‚ Great work Jordan & Chris!

I think AJ said their team got through 10 or so rounds, so they weren’t far behind us. The trick was just to keep moving and the farmer’s carry made that tougher than it should have been. πŸ™‚

So that’s it for this week. Next week we hope to get in some hiking and other fun activities in the mountains. May try and drop in to a crossfit class in Breckenridge. We’ll see how it goes.

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Goodbye 2017 Team WOD

Team WOD Saturday! Always look forward to these. Something about sharing the suffering perhaps? That said, I have to say that my hamstrings are ticked off. Today was the 5th workout of the week for me and yesterday’s walking lunges, good mornings, and air squats might have taken a toll. πŸ™‚

Though Ev had to work this morning, I pulled the girls in with me. And we were not alone for Jimmy & Drea. πŸ™‚ Bill and his family were there, Caleb & Megan & their clan, Connie and two of her boys, Brent, Matt & Abigail and their clan, Robert and his cousin, Jonathan, Nick and Lisa… there were a bunch of us for the last workout of 2017 at Continuum.

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We did a truncated warm-up for the week, starting with a minute of jumping jacks and working through the rest. There was a lot of groaning during the warm-up, so I was definitely not alone in feeling a bit beaten up after this week.

Once Drea got us through the warm-up, Jimmy walked us through the workout with help from Bill. Everything was partner work. Partner wall balls. Trading off step-ups or box jumps while holding a med ball. And sit-ups on either side of the box where you toss the med ball to one another. Oh, and one more thing. If you drop the ball at any point, there’s a 3 burpee penalty.

rogue-black-med-ball-web6_1Jonathan and I discussed it online before we ever got there this morning and decided our strategy was to go slow and steady and never drop the damn ball. πŸ™‚

  • Goodbye 2017
  • 20:17 AMRAP,Β Reps will increase by 2’s until time runs out
    • 2 Wallballs #20/#14
    • 2 Box Jumps or step ups 24/20 w/medball
    • 2 Partner situps – tossing ball over box
  • IF MED BALL HITS GROUND AT ANY POINT DURING ANY MOVEMENT, BOTH PARTNERS WILL PERFORM 3 BURPEES

Ayup. Not going to drop the ball. And for the most part, we didn’t. We were worried about the partner wall balls, but honestly we did ok.

Partner wall balls. Step-ups with the ball. And then tossing a ball over the box.

squats-nyeI dropped the ball once during the wall balls and we did our 3 burpees. And Bill, in traditional Bill fashion, ran through like a basketball defender and disrupted a wall ball around the set of 8 or 10. But we didn’t do those burpees – we figured they were his. πŸ™‚

All in all, we did pretty well and got through the round of 20 (330 total reps) plus our 3 burpees, so we counted 333. Half the number of the beast. πŸ™‚ Not bad for the end of the year and after a rough week. Jonathan did awesome.

I’m ready for a couple of rest days and then getting back to it again next week. πŸ™‚ Great work everybody! Hope you all have a happy and safe New Years’!!