Tuesday

240109

Workout of the Day

111

As many reps as possible in 5 minutes of:
500-meter row
Max wall-ball shots

Rest 5:00

As many reps as possible in 5 minutes of:
500-meter row
Max medicine-ball cleans

♀ 14-lb ball to 9-foot target
♂ 20-lb ball to 10-foot target

Post rounds and reps to comments.

Scaling:
Each AMRAP should be an all-out effort. Push the pace on the rower to give yourself as much time with the wall ball as possible. The weight is light and should allow you to always do one more rep.

Intermediate option:
Same as Rx’d

Beginner option:
As many reps as possible in 5 minutes of:
400-meter row
Max wall-ball shots

Rest 5:00

As many reps as possible in 5 minutes of:
400-meter row
Max medicine-ball cleans

10-lb ball to 9-foot target
14-lb ball to 10-foot target

Resources:
Rowing
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

Comments on 240109

111 Comments

Comment thread URL copied!
Chris Meldrum
July 29th, 2024 at 8:40 pm
Commented on: 240109

As rx’d, plus 20-lb. weight vest, 45 wall balls + 52 med ball cleans.


First row in ~1:50.  Wall balls were tougher with the vest, got to 20, and then had to break a lot.  Second row a bit slower, maybe 1:53.  Med ball cleans less taxing metabolically, but the quads were burning.  Did a big opening set, and then sets of 5 with minimal rest.

 

#weightvestmonth


51m/5'10"/185

Comment URL copied!
Jeremy Garcia
March 3rd, 2024 at 5:24 pm
Commented on: 240109

M/33/5'7"/218lbs


AMRAP (15:00)

Row 500m (1:55)

MaxWallBalls 20lbs 30

Rest (5:00)

Row 500m (1:57)

Max MedBallCleans 25lbs 51


Did this one at the powergym. Rowed hard but started to fade around 1:15 mark. WallBalls were too heavy and too high, probably should've used 14lbs ball to get better intended stimulus. WallBalls were lame and awkward. Cleans blew up my biceps. Checked the box on this one at the powergym.

Comment URL copied!
Markus Gruber
February 21st, 2024 at 1:25 pm
Commented on: 240109

WBS 64 (6kg)

MC 25 (9kg)

Comment URL copied!
Manchild Manchild
February 18th, 2024 at 12:33 am
Commented on: 240109

wall-ball shots in both rounds


65 shots

Comment URL copied!
Zach Glaser
January 25th, 2024 at 10:37 am
Commented on: 240109

5 min

500m row

58 db thrusters 35's


rest 5


5 min

500m row

33 DB squat cleans 35's

Comment URL copied!
Ralph Keeley
January 18th, 2024 at 8:34 am
Commented on: 240109

M/37/6’/178#


65 wall ball shots, 46 medicine ball cleans Rx


Deo gratias

Comment URL copied!
Ki deok Park
January 18th, 2024 at 1:48 am
Commented on: 240109

WBS 35

MC 30

Comment URL copied!
Rohan Bhatia
January 15th, 2024 at 6:33 pm
Commented on: 240109

50 sdhp with 20.5 kg bar each time (no rower and 1sdhp=10m)

37 wall ball

28 med ball clean

8 kg ball at 9 ft (Max weight and height available at my gym)

Comment URL copied!
Michael Arko
January 15th, 2024 at 3:47 pm
Commented on: 240109

Injury* scale/sub:

2x 13lb dumbbell thrusters for wall balls

10lb med ball cleans

58 thrusters + 44 cleans = 102 total reps

*seems to be a dorsal scapular neuropathy?

Comment URL copied!
Alvaro Bustillos
January 14th, 2024 at 10:09 pm
Commented on: 240109

M/39/205lbs/67in


As prescribed

  1. 54 wallball reps
  2. 50 medclean ball reps
Comment URL copied!
Brian Coon
January 14th, 2024 at 4:33 pm
Commented on: 240109

62 WB Shots

64 MB Cleans

rx

M/54/175/5'11"

Comment URL copied!
Jesse Montagnino
January 13th, 2024 at 3:11 pm
Commented on: 240109

14 lb ball

80 reps. (28/42)


Comment URL copied!
Phill Kiddoo
January 12th, 2024 at 11:50 pm
Commented on: 240109

Rxd 60WBs, 55MBC

Comment URL copied!
Vito Zolota
January 12th, 2024 at 5:40 am
Commented on: 240109

M/50-54 🎅🏻

Intermediate

WBS - 55

MBC - 41

Comment URL copied!
Glenn Hodges
January 11th, 2024 at 7:56 pm
Commented on: 240109

53/70"/210.8/M


Modified this one. Used a 20lb db instead of a WB and did 45lb bar power cleans. Rower Damper set to 7. I'm not as hard charging as many at this point so I had gas left over so....I added another 500m row and then did max single leg bodyweight deadlifts for the remaining time of the 5 min round. Did not count reps just went as long and as hard as I could.


Fun WOD despite my initial reservations.

Comment URL copied!
Axel Strebel
January 11th, 2024 at 7:23 pm
Commented on: 240109

M 48 / 174 cm / 83 kg


42 WBS

40 WBC

82 total


RX with my 12 kg WB

Comment URL copied!
Lee Robinson
January 11th, 2024 at 6:19 am
Commented on: 240109

Subbed row for Airbike 25cals (1.40 each round) and med ball for 10Kg DB


60 thrusters

50 squat cleans

Comment URL copied!
Chris Jordan
January 10th, 2024 at 11:27 pm
Commented on: 240109

Rx’d


1:43 + 42 WBs

1:46 + 32 Cleans


anything involving squatting below parallel is a weakness. Still, fun though.

Comment URL copied!
Antonio Alves
January 10th, 2024 at 11:09 pm
Commented on: 240109

Modified:

--

As many reps as possible in 5 minutes of:


50 DB SDLHP @ 2x 10,5 kg

Max DB thrusters @ 2x 7,5 kg

> 40 thrusters


Rest 5:00


As many reps as possible in 5 minutes of:


50 DB SDLHP @ 2x 10,5 kg

Max DB hang squat cleans @ 2x 7,5 kg

> 30 cleans

--

Peace.

Comment URL copied!
Jim Rekas
January 10th, 2024 at 9:29 pm
Commented on: 240109

1st 5 min segment: rowed 500 meters-2min, 50 seconds, then in the remaining 2min, 10 seconds, 10# max wall-ball shots-44.

2nd 5 min segment: rowed 500 meters-2min, 50 seconds, then in the remaining 2min, 10 seconds, 14# max medicine-ball cleans-36.

Comment URL copied!
Paulo Victor De Carvalho
January 10th, 2024 at 7:50 pm
Commented on: 240109

Hi Everybody!


At this workout, The Coaches tried an adaptation to maintain the stimulus and make possible all the class work on every implement.

-

1 round:

  • 2 minutes for max distance Row;
  • 2 minutes for max reps of Wall Ball Shots (20 Lb / 14 Lb / 12 Lb);
  • 2 minutes for max reps of Med Ball Cleans (20 Lb / 14 Lb / 12 Lb);


Rest 1 minute, then:


1 round:

  • 2 minutes for max distance Row;
  • 2 minutes for max reps of Wall Ball Shots (20 Lb / 14 Lb / 12 Lb);
  • 2 minutes for max reps of Med Ball Cleans (20 Lb / 14 Lb / 12 Lb);

-

My result was:

  • Row = 500m / 380m;
  • W.B. = 30 reps / 25 reps;
  • M.B.C. = 15 reps / 20 reps
Comment URL copied!
Koen Daelewyn
January 10th, 2024 at 1:53 pm
Commented on: 240109

M/48 intermediate 60 - 50

Comment URL copied!
Kulbhushan Verma
January 10th, 2024 at 1:25 pm
Commented on: 240109

As many reps as possible in 5 minutes of:

Max wall-ball shots (71)

Rest 5:00

As many reps as possible in 5 minutes of:

Max medicine-ball cleans (65)

♂ 20-lb ball to 10-foot target


Comment URL copied!
Byron Bright
January 10th, 2024 at 12:33 pm
Commented on: 240109

M/40/5'10"/165

70 wall balls

43 med ball cleans

- rx

Comment URL copied!
Joy Sax
January 10th, 2024 at 10:50 am
Commented on: 240109

400 mt run

58 wbs #6kg


400 mt run

67 mbc #6kg

Comment URL copied!
Alessandro Porro
January 10th, 2024 at 8:31 am
Commented on: 240109

500m row - 7kg to 2.25m

02:00 - 61 wall-ball shots

02:00 (display of rowing machine malfunctioned, as many rows as possible in 02:00) - 37 med-b cleans

Comment URL copied!
Juan Manuel Da costa
January 10th, 2024 at 7:21 am
Commented on: 240109

First round

Out of the rower by 1:39

Then 6 sets of 10 WB

RX

Second round

Out of the rower around 1:45/1:46

and 43 MB cleans


Harder than it looks !

Comment URL copied!
Gustavo White
January 10th, 2024 at 4:02 am
Commented on: 240109

My Training on Tuesday, January 9 at nighgt

As Many Reps As possible in 5 minutes of:

500 meter row

Max Wall Ball shots 22 lb 8.3 Ft

Rest 5:00

As Many Reps As Possible in 5 minutes of:

500 meter Row

Max Medicine Ball Cleans 22 lb

I completed 37 Wall Ball shots and 30 Med Ball Cleans.

https://youtu.be/TQORfaxh8L4

Comment URL copied!
Mike Munsee
January 10th, 2024 at 3:39 am
Commented on: 240109

M 53/195/6’

54 wbs

53 wbc

Comment URL copied!
Rory O'Connor
January 10th, 2024 at 2:47 am
Commented on: 240109

30/31 wall balls/med ball power cleans


scaled w/ a 30 lb ball

Comment URL copied!
Bien Schwalm
January 10th, 2024 at 1:47 am
Commented on: 240109

1.25 bike

10# wall ball and med ball squat cleans

50 reps- trying to graduate from a 6# med ball and squat below parallel on each rep. Didn’t hit the stimulus but next time

Comment URL copied!
Karissa Van Liew
January 10th, 2024 at 1:23 am
Commented on: 240109

65 wall balls 5kg

45 cleans 5kg

Comment URL copied!
Isaiah Jackson
January 10th, 2024 at 1:23 am
Commented on: 240109

Rx


round 1

rowing: 1:50

wall balls: 81


round 2

rowing: 1:52

WB cleans: 70


rowing is my weakness! :(


M/33/175

2023 Quarterfinalist

Comment URL copied!
Lincoln Kerger
January 10th, 2024 at 2:41 am

Maybe, but your engine to cycle that MedBall is on point...Great work!

Comment URL copied!
Lulu B
January 10th, 2024 at 1:02 am
Commented on: 240109

RX. 55 WB and 45 med ball cleans. First round of rowing took 2.11 and the second round took 2.05.

Comment URL copied!
Scott Campbell
January 9th, 2024 at 11:23 pm
Commented on: 240109

M55/217

As many reps as possible in 5 minutes of:

500-meter row

Max wall-ball shots 70

Rest 5:00

As many reps as possible in 5 minutes of:

500-meter row

Max medicine-ball cleans 80

♀ 14-lb ball to 9-foot target

♂ 20-lb ball to 10-foot target

Comment URL copied!
Lincoln Kerger
January 9th, 2024 at 11:59 pm

Great job!

Comment URL copied!
Troy Bruun
January 9th, 2024 at 11:20 pm
Commented on: 240109

Rx

500m 1:45.7/63 WB

500m 1:46.9/51 Medball CL


*not sure if it was supposed to be done where when you fail the movement(WB/CL) you go back for a 500m Row?..*


GWU: 2x 1min Row/10 KB Goblet Sqt/10 KBS/10 KB Press


SPWU: Medball CL Prog/WU


WallBall: FSQT/Push Press Throws/WB



Comment URL copied!
Lincoln Kerger
January 9th, 2024 at 11:59 pm

You did it right. Good work!

Comment URL copied!
Kyle Lynch
January 9th, 2024 at 11:14 pm
Commented on: 240109

As many reps as possible in 5 minutes of:

500M Row

45 Max WBS @ 10lbs

Rest 5:00 min

As many reps as possible in 5 minutes of:

500M Row

35 Max MBC @ 20lbs

Comment URL copied!
Steven White
January 9th, 2024 at 10:53 pm
Commented on: 240109

500 M Row

14# ball 9’ target

25

500M Row

14# Ball

23

Comment URL copied!
Brett Hoffman
January 9th, 2024 at 10:50 pm
Commented on: 240109

Rx-

73 wall balls

then

53 med ball cleans

Comment URL copied!
Lincoln Kerger
January 9th, 2024 at 11:59 pm

Awesome job!

Comment URL copied!
Justin Medlin
January 9th, 2024 at 10:31 pm
Commented on: 240109

50 & 34 - Beginner


Subbed wall balls for dumbell thruster and single squat cleans.

Comment URL copied!
Sam K
January 9th, 2024 at 10:25 pm
Commented on: 240109

Inside @20lbs w/ a 9' ceiling

73reps with both movements = 146

Comment URL copied!
Lincoln Kerger
January 10th, 2024 at 12:00 am

Very well done!

Comment URL copied!
Michał Saiyan Smuszkiewicz
January 9th, 2024 at 10:01 pm
Commented on: 240109

M/30y/94kg

RX

Row 1:40 m 66 reps

Row 1:45 m 47 reps

Comment URL copied!
Jovan Luna
January 9th, 2024 at 9:44 pm
Commented on: 240109

Male 40 Rx


Round 1: 1:42 row x 80 WB

Round 2: 1:30 row x 73 WB

Comment URL copied!
Jovan Luna
January 9th, 2024 at 9:47 pm

Note: I used a 20 pound dumbbell as I don’t have a wall ball.

Comment URL copied!
Jim Rix
January 9th, 2024 at 9:32 pm
Commented on: 240109

41 WBS,18#

38 MBC, 20#


On vacation in Breckenridge; feeling the altitude even though it’s only 1000’ higher than home. Workouts might be spotty for the rest of the month.


Congrats to Chris for yesterday’s game. A smackdown.


61/5’8”/157




Comment URL copied!
Lincoln Kerger
January 10th, 2024 at 2:41 am

Enjoy the vaca Jim!

Comment URL copied!
Annie Bridegroom
January 9th, 2024 at 9:26 pm
Commented on: 240109

30 cal bike

35 WB at 10# to 8’

——————

30 cal bike

32 MB cleans at 15#

Comment URL copied!
Thomas Streck
January 9th, 2024 at 8:41 pm
Commented on: 240109

Scaled RX


200DU

42WBS

32MBC

Comment URL copied!
Cody Little
January 9th, 2024 at 7:54 pm
Commented on: 240109

AMRAP in 5 minutes of:

500-meter Ski-Erg

125’- Max Distance OH Walking Lunge @ 45#.

Rest 5:00

AMRAP in 5 minutes of:

500-meter Ski-Erg

54- Max medicine-ball cleans @ 30#.

Comment URL copied!
Coastie Nick
January 9th, 2024 at 7:28 pm
Commented on: 240109

Rx’d: 58 WB, 58 MBC


Leg Burner!!!

Comment URL copied!
Lincoln Kerger
January 9th, 2024 at 9:07 pm

Great work bro!

Comment URL copied!
James Hewett
January 9th, 2024 at 7:10 pm
Commented on: 240109

Scaled wall balls: 12kg med ball thrusters


Round 1: 47 wall balls

Round 2: 48 wall balls

Comment URL copied!
Yolaine Bonner
January 9th, 2024 at 7:06 pm
Commented on: 240109

rx - 55 wall ball /cleans both times

Comment URL copied!
Matt Jones
January 9th, 2024 at 6:59 pm
Commented on: 240109

81 wb, 62 mb squat cleans, 143 total

Comment URL copied!
Lincoln Kerger
January 9th, 2024 at 7:09 pm

Beast!

Comment URL copied!
Az Native
January 9th, 2024 at 6:49 pm
Commented on: 240109

At home so had to sub everything.

50 sumos 45lb bar for rows

40lb single DB thruster for WB 51

25lb plate cleans for med ball 33

Burner!

Comment URL copied!
Hunter Ferrell
January 9th, 2024 at 6:44 pm
Commented on: 240109

Max reps in 5 minutes

  • 500 meter row (1:42)
  • Medicine Wall Balls x66 15lbs


(I had to start taking a 10 sec rest every 10 reps after I got 30 consecutive reps)

Comment URL copied!
Matti Oberg
January 9th, 2024 at 6:20 pm
Commented on: 240109

91 WB

59 MBC

150 Total

Men's RX

Comment URL copied!
Lincoln Kerger
January 9th, 2024 at 6:32 pm

Oof, that is some moving!

Comment URL copied!
Jon Wilson
January 9th, 2024 at 5:56 pm
Commented on: 240109

1:49-30wbs

1:56-25mbc

Comment URL copied!
Steve Day
January 9th, 2024 at 5:53 pm
Commented on: 240109

Scaled to 3 min rest between rounds

500 meters/20 lbs


67 wall balls

53 squat cleans

Comment URL copied!
Lincoln Kerger
January 9th, 2024 at 6:12 pm

Only 3 minutes between and you hit those numbers? Awesome work?

Comment URL copied!
Jemima Lee
January 9th, 2024 at 5:31 pm
Commented on: 240109

29 wall balls 3kg

26 over the shoulder 15kg

Comment URL copied!
Audra Kirkendall
January 9th, 2024 at 5:03 pm
Commented on: 240109

30 cal assault bike 23 wall balls

30 cal assault bike 33 med ball cleans

Comment URL copied!
Chris Yax
January 9th, 2024 at 4:34 pm
Commented on: 240109

500m row

60 wall balls but with a 30# slam ball as high as I could throw that sucker


500m row

65 slam ball hang squat cleans


125 total reps

Comment URL copied!
Lincoln Kerger
January 9th, 2024 at 6:13 pm

Great job!

Comment URL copied!
Brian Louchis
January 9th, 2024 at 4:29 pm
Commented on: 240109

Got myself a medicine ball! Now I just need a rower!


Run 500m

68 wall balls


Run 500m

53 med ball cleans

Comment URL copied!
Lincoln Kerger
January 9th, 2024 at 6:13 pm

A great job still!

Comment URL copied!
Luke Boer
January 9th, 2024 at 4:24 pm
Commented on: 240109

Row 1:42 56 WB

Row 1:48 53 MBC

Comment URL copied!
Luke Boer
January 9th, 2024 at 4:24 pm

Rx

Comment URL copied!
Lincoln Kerger
January 9th, 2024 at 6:14 pm

Good work!

Comment URL copied!
Megan Trombley
January 9th, 2024 at 4:05 pm
Commented on: 240109

Rx

wallball shots: 61 (row 1:59.7)

medball cleans: 45 (row 2:00.7)

Comment URL copied!
Mark Yates
January 9th, 2024 at 3:59 pm
Commented on: 240109

83 ?? wb shots (20# ball to approx 10 ft target), 27 medicine ball cleans (20#). Not sure how bizarre numbers happened.

Comment URL copied!
Liz Rekas
January 9th, 2024 at 3:58 pm
Commented on: 240109

500m row

Subbed wb/mbc for air squats

55 each round


Comment URL copied!
Stacey Thompkins
January 9th, 2024 at 3:44 pm
Commented on: 240109

M/49/6'2"/185#


Weather a mess here in the lowcountry had to stay in the garage Concept2 rower and 20# ball to 9' target the rest as rx'd...

500m row (1:40.9)

60 WBS

5:00 rest

500m row (1:40.4)

49 MB squat cleans

Went hard on the rower was really gassed on the 2 wall ball movements

Comment URL copied!
Lincoln Kerger
January 9th, 2024 at 6:15 pm

Great job, especially on those row times!

Comment URL copied!
Giraud Michel
January 9th, 2024 at 3:39 pm
Commented on: 240109

58 years

38 WB

28 MWB

Comment URL copied!
Jessica Davies
January 9th, 2024 at 3:25 pm
Commented on: 240109

71 KB thrusters (12s) instead of wall balls

52 KB cleans (15#) instead of med ball cleans

Comment URL copied!
John Clarke
January 9th, 2024 at 2:57 pm
Commented on: 240109

62 wallballs, 9 foot target

29 medicine ball cleans

Comment URL copied!
Jonathan Elmore
January 9th, 2024 at 2:31 pm
Commented on: 240109

Super 🥶 hand were numb! I don’t think I warmed up enough even if I wanted.


Drag 10 1:43 45 WB


Drag 5 1:48 91 MBC

Comment URL copied!
Lincoln Kerger
January 9th, 2024 at 6:16 pm

Good work on the rows! Did you really hit 91 MBC? That is crazy fast cycling my man!

Comment URL copied!
Charles Meyers
January 9th, 2024 at 2:30 pm
Commented on: 240109

As many reps as possible in 5 minutes of:

500-meter row

Max wall-ball shots

Rest 5:00

As many reps as possible in 5 minutes of:

500-meter row

Max medicine-ball cleans

12-lb

35/30

Comment URL copied!
James Gentile
January 9th, 2024 at 1:13 pm
Commented on: 240109

Rxd at the Y.


64 wall balls

46 cleans


25-25-14 wall ball

slow and steady unbroken cleans


rows were 1:53, 1:55

Comment URL copied!
Lincoln Kerger
January 9th, 2024 at 1:47 pm

Great job on those reps dude!

Comment URL copied!
Jonathan Elmore
January 9th, 2024 at 2:22 pm

Nice work

Comment URL copied!
Michael Rose
January 9th, 2024 at 12:55 pm
Commented on: 240109

Subbed 30 Cals on Echo Bike

55 WBS

30 MBC

85 Reps

Comment URL copied!
Nate Gordon
January 9th, 2024 at 12:40 pm
Commented on: 240109

59 wall balls, 50 cleans

Comment URL copied!
Mike Andridge
January 9th, 2024 at 12:03 pm
Commented on: 240109

500m row-2:14

37 wb to 8 1/2 target--hard to catch my breath

rest 5 min

500m row-2:13

31 med ball sqt clns--legs were lit up.

m/53/175

The rows were pr's for the last

3'ish years, so I'm good with this.

Comment URL copied!
Lincoln Kerger
January 9th, 2024 at 11:46 am
Commented on: 240109

Rx

50 WBS

37 MBC

87 Total


Didn't sprint the rows but did push the pace a bit, 1:43 each (C2, drag 5). Fell apart somewhat during the MBC, just couldn't cycle them fast enough. Part of me wonders if I would have been able to string more reps together at a time had I eased off on the row for around a 1:50 each. Almost considered using the 14# ball (elbows) but glad I didn't.

Comment URL copied!
James Gentile
January 9th, 2024 at 1:15 pm

Flying on the rowing Lincoln!

Comment URL copied!
Jonathan Elmore
January 9th, 2024 at 2:21 pm

1:43 is not bad for not pushing pace Good Work Brother!

Comment URL copied!
Coastie Nick
January 10th, 2024 at 12:15 am

Great job. 1:43 would be a fast row for me. I was mostly sprinting and only getting about 1:48 average.

Comment URL copied!
Lincoln Kerger
January 10th, 2024 at 2:42 am

Cheers guys!

Comment URL copied!
Barrone A. Conkrite
January 9th, 2024 at 7:06 am
Commented on: 240109

Wall ball: 45

Cleans: 21

Total: 66

Agr 53.7 solar 55 lunar

Comment URL copied!
Chris Sinagoga
January 9th, 2024 at 6:29 am
Commented on: 240109

Champions Club Scaling Notes


RANT

I typed and backspaced about 5 times, and just resorted to staring blankly at this screen. I don't got anything fellas. Just 100% pure Colombian awesome.

Comment URL copied!
Lincoln Kerger
January 9th, 2024 at 11:48 am

Congrats on the win my man! I probably wouldn't be able to string many thoughts together either if I were in your shoes.

Comment URL copied!
Mike Andridge
January 9th, 2024 at 12:05 pm

Happy for you Chris!

They put on a defensive/tackling clinic.

Comment URL copied!
Stacey Thompkins
January 9th, 2024 at 3:47 pm

Congrats Chris...jelly lol...We are Penn State!!!

Comment URL copied!
Yuval Fenster
January 9th, 2024 at 6:01 am
Commented on: 240109


Comment URL copied!
Yuval Fenster
January 9th, 2024 at 6:00 am
Commented on: 240109

Age 50 Height 180 Weight 90

rx

Result 78 (47+31)

Comment URL copied!
Willem Genis
January 9th, 2024 at 5:22 am
Commented on: 240109

2:05 38 wb

2:00 38 medball cleans

rx

Comment URL copied!
Yuval Fenster
January 9th, 2024 at 6:01 am

💪🏿

Comment URL copied!
Steven Thunander
January 9th, 2024 at 3:31 am
Commented on: 240109

Globo wod: subs for row are 400m run or 27 calories assault or echo bike. If you don't have a medicine ball, wall ball or slamball of appropriate weight sub dumbbell thrusters and dumbbell squat cleans 15/25lb dumbbells.

Comment URL copied!
Ryan Butlin
January 9th, 2024 at 3:05 am
Commented on: 240109

74 Wall Balls and 51 Med Ball Cleans (125 Total)

Legs were heavy after this one, gentle C2 Bike in between.

Held 15's on the WB's and 10's on the med ball cleans.

Rows were around 1:40 then 1:45.

Comment URL copied!
Yuval Fenster
January 9th, 2024 at 6:02 am

💪🏿

Comment URL copied!
Lincoln Kerger
January 9th, 2024 at 1:11 pm

Awesome stuff!

Comment URL copied!