Five 3-minute rounds of:
Run 200 meters with a medicine ball
Max reps wall-ball shots
Rest 1 min. between rounds.
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Post number of wall-ball shots completed each round to comments.
Scaling:
The run portion should be completed in less than 90 seconds, to allow at least 90 seconds to perform wall-ball shots. Choose a medicine ball and target height that allows you to hang on for a large set. Intermediate athletes can complete this as prescribed.
Beginner Option:
Four 3-minute rounds of:
Jog 100 meters with a medicine ball
Max reps wall-ball shots
Rest 1 min. between rounds.
♀ 6-lb. ball to 8 ft.
♂ 10-lb. ball to 9 ft.
Comments on 210421
64 Comments
CFWUx2 sub 5wb for dips
15 16 17 20 23 = 91
35/31/32/30/30 (158) RX
M/39/5’9”/195#
31-30-28-23-29
22, 20, 16, 17, 16
Rx'd
M/54
Rx'd, 69 total wallballs
3:37 s
30# medball squat cleans
F/24/5’5/140
CrossFit AFK
Whoops wrong WOD. 🤪
43-43-43-43-45
M/25/5'8"/155lb
CrossFit AFK
27-23-24-24-24 reps - Sc (30lb ball. runs were 1:05-1:10-1:10-1:09-1:09, did sets of 5s on round 1, 6s on round 2, 7s on round 3, 8s on round 4, and back to 7s on round 5)
Rx
173
(44/37/31/31/30)
Nursing hamstring injury
5 rounds: 200 meter run with 14# medicine ball + 30 reps of 14# med ball push press to wall
M/35/6'/175#
184 reps Rx
(42/38/35/33/36)
30-30-25-27-25 rx
As RX’d:
20-22-22-22-21
42 / 6’0 / 195
Rx'd with a 30-lb. Medicine Ball
28 reps
27 reps
27 reps
27 reps
27 reps
136 total reps
35
30
27
36
31
rx’d
As RX
181 wall balls
M 50/190/6’
#20 ball 9’ target. 174 wall balls.
No 20lb wall ball, only 10. My usual spot was overgrown so I subbed a 20lb weighted vest run into empty barbell thrusters. Sucked.
33-31-26-24-25
139.
40-40-38-37-38=193
M/56/6’1”/180
*subbed 3 hours of riding motocross (at Fox Valley Offroad) ;-)
210 reps RX'd
49-40-40-40-41
So much shoulder pump!
Switching arms at the 100m mark helped with shoulder fatigue
Rx:
32, 34, 29, 29, 30
154 total
Rx'd
20# med ball
15 reps wall-ball shots each round
147 Reps Rx
Beast mode!
5 three minute rds, 1 min rest between
7 stair runs down + up w/ 35# kb
max kb thrusters, 35# kb
21, 22, 13, 18, 21
That's a good ol' sucky metcon right there. Running down and back up basement stairs was probably worse than a flat jog, so my legs were definitely tightening up by the 3rd round, and feeling all jellied by the last round.
m27/5'7/152
15-10-10-13-15 RX
200m run w/ 12kg KB
Single Arm KB thrusters @ 12kg
40/40/36/40/40
Had an small interruption on round 3 otherwise I think I would have hit 40 across the board. Great workout
Rx: 38/39/39/38/38
Rx, 37/32/30/30/34 = total reps 163
5 3’ rounds of:
200 m run with a #25 med ball
max reps thrusters with 2x #15dbs
34, 34, 23, 25, 25
43, 43, 40, 38, 36
200 total
Nice work!
‘호랑이굴’
For time
3R
10 squats
10 push-ups
and then
3R
10 pistol alt.
10 strict handstand push-ups
-5:47
198 reps
7mph on treadmill
20lb ball to target on 9' ceiling
M/30s/225lb
M/53/6’1”/200
195 reps, Rx
10lb ball
30-28-30-26-28=142
FIVE 3-MINUTE ROUNDS:
Run 200 meters with a 10 kg sandbag (shuttle runs, 15m segments)
Max reps wall-ball shots with same sandbag
1 min. rest between rounds
SCORE: 20 / 22 / 18 / 19 / 19 = 98 reps
--
Shuttle runs slowed me even more than my habitual slowness, but still: great WOD ! 👍
Fun and engaging, and also quite harder than it looked.
Did a few more wall-ball shots for good measure.
Rx’d
41-32-32-27-28= 160 reps
35-32-32-30-31 = 160 Rx
Runs on uneven terrain
Nice WOD!
m/53/5'11"/200#
Good job!
Damn, almost beat you! Nice job!
Rx
36,31,41,41,42
total 191
Nicely done!
M40/6’00”/185
37 - 31 - 31 - 27 - 25 = 151
Scaled :
4 rds × 3 minutes
1 minute running in place
Max 14 lb dumbbells thrusters
Score : 38,38,32,35 = 143
140 Rx
Only did 3 rounds, about 20 minutes after the 100 burpee pull-ups.
30,28,29 WB.
Scaled to:
20#DB run
2x15#DBs thrusters
60,46,45,44,42
total: 238
75 reps Rx
24,17,10,12,12
run became harder each round
49 y/o male, 5’7”
Subbed WB with DB thrusters (two 20# DBs). Still ran with 20# med ball though.
170 reps (35-37-34-32-32)
I bought a measuring wheel to recalibrate my distances. Turns out for the last year, what I thought was a 200m run was only 180m. Looks like future running WODs will have slightly worse scores now.
Five 3-minute rounds of:
Run 200 meters with a medicine ball
Max reps wall-ball shots
Rest 1 min. between rounds.
♂ 16 lbs ball to 10 ft.
27-22-23-23-25
120 reps Air Assault Runner
Stuffed a small satchel with 20lbs
2x16lbs dumbbell thrusters
35-37-35-38-39 = 184
Run 200 yards
Wallball - 8 feet, 20lbs
40-40-37-33-37
Rx'd
30-30-26-27-30 = 143 reps
What a follow-up to yesterday's burpee pull-up extravaganza. Thought I might have done a little better, but still hit above 20 reps each round, so I'll call it a win.
42, 48, 60, 72, 79 (301)
Used a 13# ball
RX, 162reps, did it at L7 Jerks
36/30/30/31/35
Five 3-minute rounds of:
Run 200 meters with a medicine ball
Max reps wall-ball shots
Rest 1 min. between rounds
160 Every Round x 3 Round(14lb)
Pregnancy Scaling
Three 3-minute rounds of:
Walk 100 meters with a medicine ball
Max reps wall-ball shots
Rest 1:30 min. between rounds
Wall Ball Shot: use a box or a MB for the depth
Focus: Ability to speak during the whole workout
RX:186reps.(50,31,36,37,32)
https://youtu.be/oOblVkviz_Y
Used a 35 lb plate. 30 reps each round
Champions Club Scaling Notes
RANT
I really feel a sense of urgency any time I'm running a session, meaning that this time the people are spending with me could really be taken advantage of in terms of making progress on a good habit. The way we develop good habits is through technique, and every session is an opportunity to either use or waste on it. The "workout feel" is the byproduct, and also a way to make it harder to keep the technique right. So I bring this up because a med ball run, to me, is a gimmick movement, meaning it doesn't seem to translate as well as, say, regular running. Often times when a weight vest/med ball/plate run come up, we just do a regular run because there is so much work to be done to make our running technique consistent. But good Lord adding a medicine ball to it completely removes any chance of it being a rest station.
WHAT ABOUT THE MOVEMENTS
Med ball run - mono structural movement made more difficult, epitome of functional movement, gross/general movement pattern, odd object
Wallball - jumping with a lot of ROM, squatting with a loss of connection, upright torso demand, odd object, accuracy component
MAIN DECISION
Use or lose the med ball on the run?
TECHNIQUE SCALE
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
15 wallballs
CONSISTENCY SCALE
As is, aim for the same number of wall balls every time (get greedy)
INTENSITY SCALE
Lose the med ball, sprint the run
INJURY SCALE
Upper-body - one-arm dumbbell thruster or squat jump sub for wallball
Lower-body - technique scale, just sub farmers walk/odd object carry for run
MY STUFF
I subbed burpee pull-ups, kind of mixing this one in with yesterday's
GENERAL FEAR LEVEL: 7