Every 10 minutes for 30 minutes:
500 Meter Row
Max unbroken set of wall-ball shots 20/14# 11/10’
Rest with the remaining time in the 10-minute interval.
Stimulus and Strategy:
Today’s workout will test your mental fortitude. How many wall-ball shots can you perform before you mentally and physically need a break. Just when you think you are ready to stop, remember, you can always do one more rep. To get the most out of the effort, choose a load that allows you to perform at least 25 repetitions in each set. As an added challenge, push the pace on the rower. This will make for an extra special time.
500 Meter Row
Max unbroken set of wall-ball shots 20/14# 11/10’
Rest with the remaining time in the 10-minute interval.
Stimulus and Strategy:
Today’s workout will test your mental fortitude. How many wall-ball shots can you perform before you mentally and physically need a break. Just when you think you are ready to stop, remember, you can always do one more rep. To get the most out of the effort, choose a load that allows you to perform at least 25 repetitions in each set. As an added challenge, push the pace on the rower. This will make for an extra special time.
Wod as rxd
Used middle rig
1) 1:54.6*, 50
2) 1:53.4, 42*
3) 1:53.3, 50
Total 142 wbs
Front squat
180, 190(f)
1:39 – 30 wall balls
1:41 – 25 wall balls
1:49 – 30 wall balls
165lb front squat
14lb wall balls – 11ft
1:53 – 32 wall balls
1:59 – 32 wall balls
1:57 – 33 wall balls
Front squat 225#
Row 2:34 – 25 WB
Row 2:35 – 27 WB
Row 2:47 – 25 WB
Scaled 8# WB, 9’ target
3X3 front squats @ 85#
Wod Rx’d
1:46.8/ 50 wb’s
1:47.1/ 40 wb’s
1:47.1/ 40 wb’s
Total=130
5:00 to establish 1 rep max FS
205/225/255
Wod Rx
1) 1:58- 50
2) 1:59- 44
3) 2:00- 41
Total 135 wbs
Front squat
205#
Wod Rx
1) 2:12-35
2) 2:09-36
3) 2:09-37
Total 108
Front squat
255#
WOD RX
Row
2:08.1
2:04.4
2:01.9
Wallballs
28/30/18
1RM front squat 135#
WOD
As Rx’d
started all wallball sets 5 minutes into round
1: 1:39.1-36 wallball shots
2: 1:38.8-36 wallball shots
3: 1:43.8-32 wallball shots
Total wallball shots=104
5 minutes to establish 1rm front squat
135/225/275/285#
Wod Rx
Extra Special Time
around 2:15
Wallballs
35/35/33
5:00 to establish 1 rep max FS
315/345/365
Row
2:16
2:40
2:30
WB push press 8#
40
42
43
Finisher = 75 good mornings 35#
Wod RX
55,50,56=161
FS
285
Row
1:52,1:51,1:50
WB
36/37/34 – 107
Finisher
295
Wod Rx’d
2.08/36 wb’s
2:10/40 wb’s
2:06/36 wb’s
Total=112
5:00 to establish 1 rep max FS
135/155/165/185
Wod MRx (14lb ball)
1) 1:38:6- 41
2) 1:37:4- 31
3) 1:37:6- 32
Total 104 wbs
Front squat
185#- not much left in the tank (mental or physical)
WOD with 20# ball and 10’ on accident
1. 1:37.5-35 WBS
2.1:37.6- 25 WBS
3.1:42.2- 21 WBS
1 rep FS in 5 minutes
305#
Wod
Rx for women
1:42 / 35 wallball
1:43 / 35 wallball
1:49 / 30 wallball
100 even