For time:
150 burpees
150 wall-ball shots
Partition the reps as needed to complete the work as quickly as possible.
♀ 14-lb medicine ball to 9 feet
♂ 20-lb medicine ball to 10 feet
Post time to comments.
Scaling: Today’s workout is a “choose your own adventure.” Break up the reps and switch exercises in any fashion you choose. Expect the burpees to conflict with the wall-ball shots with regard to the pressing of the burpee and the throwing of the med ball. Because of this, you may consider smaller sets of each movement with more switching back and forth. Choose a loading for the wall-ball shots that allows you to complete at least 10 unbroken reps every time you pick it up. As for the burpees, breaking up 150 reps into smaller sets looks less daunting. Find a rep scheme that works for you.
Intermediate option:
For time:
120 burpees
120 wall-ball shots
Partition the reps as needed to complete the work as quickly as possible.
♀ 10-lb medicine ball to 9 feet
♂ 14-lb medicine ball to 10 feet
Beginner option:
For time:
60 burpees
60 wall-ball shots
Partition the reps as needed to complete the work as quickly as possible.
♀ 6-lb medicine ball to 9 feet
♂ 10-lb medicine ball to 10 feet
Coaching cues:
Don’t waste time getting to the floor on your burpees. Gracefully “fall” to the floor. This technique saves your arms from excessive fatigue and speeds up your burpee cycle time.
Resources:
The Burpee
The Wall-Ball Shot
Find a gym near you:
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Comments on 241207
28 Comments
33:44 RX
M/42/5’9”/195#
M56/150
150 Burpees
150 Wall Ball 20# - 8'
20:28
Did 10 sets of 15 each.
25:16, 10 sets of 15
used 14lb wall ball
Bf 150, Db thruster 12kg 150: 20" 49
5 round
30 burpees
30 wall ball
Rx
+-4’06” a round
total time 20’27”
M/38/6’/174#
24:14 Rx
(17-16-15-14-13-12-11-10-9-8-7-6-5-4-3)
Deo gratias
rx
20:43
🔥
RX w/ 25lb ball - 19:37
150 burpees
150 wall balls 4kg
18:42
New to CrossFit! Age 44. Male
Rxd this. Broke this into 10 sets of 15
Time: 22:12
10# WB, 150 reps of each
Descending reps of 18-17...8-7
24:42
Rxd at the Y post 241209.
25:00
started with 15 reps then dropped to 10 reps at the halfway point. Grinder.
19:56
M 54/205/6’
21:08.
Sets of 15.
8 sets of 12 each. 20lb wallballs to 9 ft target. Not for time.
Subbed 2x15lb dumbbell thrusters for wall balls
23:17
Completed 120 (int) at 18:16, then pushed on to finish.
I did 15 to 1
12 lb med ball
Rxd
26:59
120 burpees
120 dumbbell thrusters, 9,5kg dbs
25:41
For time:
- 150 burpees
- 150 Wall ball (130 thruster@DxKB12kg)
Time: 23’48’’
5 burpees
5 wall shot cycled until 60 reps