42 wall balls

59 cleans

46 reps

43 reps

Did not have a 10’ target, so I did med ball thrusters with 30# ball. Everything else as Rx’d.

53 wall balls + 55 med ball cleans (108 reps) RX

M/41/5’9”/193#

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

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.

WBS 64 (6kg)

MC 25 (9kg)

wall-ball shots in both rounds

65 shots

5 min

500m row

58 db thrusters 35's

rest 5

5 min

500m row

33 DB squat cleans 35's

M/37/6’/178#

65 wall ball shots, 46 medicine ball cleans Rx

Deo gratias

WBS 35

MC 30

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)

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?

M/39/205lbs/67in

As prescribed

1. 54 wallball reps
2. 50 medclean ball reps

62 WB Shots

64 MB Cleans

rx

M/54/175/5'11"

14 lb ball

80 reps. (28/42)

Rxd 60WBs, 55MBC

M/50-54 🎅🏻

Intermediate

WBS - 55

MBC - 41

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.

M 48 / 174 cm / 83 kg

42 WBS

40 WBC

82 total

RX with my 12 kg WB

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

60 thrusters

50 squat cleans

Rx’d

1:43 + 42 WBs

1:46 + 32 Cleans

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

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.

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.

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

M/48 intermediate 60 - 50

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

M/40/5'10"/165

70 wall balls

43 med ball cleans

- rx

400 mt run

58 wbs #6kg

400 mt run

67 mbc #6kg

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

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 !

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

M 53/195/6’

54 wbs

53 wbc

30/31 wall balls/med ball power cleans

scaled w/ a 30 lb ball

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

65 wall balls 5kg

45 cleans 5kg

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

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

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

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

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

500 M Row

14# ball 9’ target

25

500M Row

14# Ball

23

Rx-

73 wall balls

then

53 med ball cleans

50 & 34 - Beginner

Subbed wall balls for dumbell thruster and single squat cleans.

Inside @20lbs w/ a 9' ceiling

73reps with both movements = 146

M/30y/94kg

RX

Row 1:40 m 66 reps

Row 1:45 m 47 reps

Male 40 Rx

Round 1: 1:42 row x 80 WB

Round 2: 1:30 row x 73 WB

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

30 cal bike

35 WB at 10# to 8’

——————

30 cal bike

32 MB cleans at 15#

Scaled RX

200DU

42WBS

32MBC

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#.

Rx’d: 58 WB, 58 MBC

Leg Burner!!!

Scaled wall balls: 12kg med ball thrusters

Round 1: 47 wall balls

Round 2: 48 wall balls

rx - 55 wall ball /cleans both times

81 wb, 62 mb squat cleans, 143 total

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!

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)

91 WB

59 MBC

150 Total

Men's RX

1:49-30wbs

1:56-25mbc

Scaled to 3 min rest between rounds

500 meters/20 lbs

67 wall balls

53 squat cleans

29 wall balls 3kg

26 over the shoulder 15kg

30 cal assault bike 23 wall balls

30 cal assault bike 33 med ball cleans

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

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

Run 500m

68 wall balls

Run 500m

53 med ball cleans

Row 1:42 56 WB

Row 1:48 53 MBC

Rx

wallball shots: 61 (row 1:59.7)

medball cleans: 45 (row 2:00.7)

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

500m row

Subbed wb/mbc for air squats

55 each round

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

58 years

38 WB

28 MWB

71 KB thrusters (12s) instead of wall balls

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

62 wallballs, 9 foot target

29 medicine ball cleans

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

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

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

Subbed 30 Cals on Echo Bike

55 WBS

30 MBC

85 Reps

59 wall balls, 50 cleans

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.

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.

Wall ball: 45

Cleans: 21

Total: 66

Agr 53.7 solar 55 lunar

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.

Age 50 Height 180 Weight 90

rx

Result 78 (47+31)

2:05 38 wb

2:00 38 medball cleans

rx

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.

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.