For 10 rounds, complete as many reps as possible in 1 minute of:
2 wall walks
4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.
♀205-lb deadlift, 14-lb ball to a 9-foot target
♂275-lb deadlift, 20-lb ball to a 10-foot target
Post reps to comments.
Scaling:
Today’s workout contains 10 sprints. Athletes performing the workout as prescribed should have at least 20 seconds to accumulate as many wall-ball shots as possible in each round. Wall walks should be quick with minimal rest between reps. The load of the deadlifts, while moderately heavy, should allow athletes to go unbroken in each round. Scale the range of motion of the wall walks and the load of the deadlifts to hit this stimulus.
Intermediate option:
For 10 rounds, complete as many reps as possible in 1 minute of:
2 wall walks
4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.
♀155-lb deadlift, 10-lb ball to a 9-foot target
♂225-lb deadlift, 14-lb ball to a 10-foot target
Beginner option:
For 10 rounds, complete as many reps as possible in 1 minute of:
2 inchworms + push-up
4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.
♀65-lb deadlift, 6-lb ball to a 9-foot target
♂95-lb deadlift, 10-lb ball to a 10-foot target
Resources:
The Wall Walk
The Deadlift
The Wall-Ball Shot
Find a gym near you:
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Featured photo:
Photo by Peter Pan during Open Workout 24.3 at CrossFit CSTL in Hong Kong, China.
Comments on 240319
100 Comments
9, 7, 8, 6, 8, 7, 6, 6, 5, 5
M/33/216lbs/5'7"
E2MOM 10Rds (20:00)
DeadLift 225lbs 2
Inchworm 2
Rest ~ (1:30)
Similar to 231227
Did this one as just a slow lift. Left out squatting to avoid HIIT stimulus. Think the 225lb deadlift was quite heavy + high volume. Probs should've scaled down to 185lbs. Couldn't do wallwalks at the powergym.
Just checked the box as getting some heavy + high volume deadlifting.
M/38/6’/171#
12/13/14/12/12/12/12/12/13/12
124 reps Rx
Deo gratias
Men/37y/97kg/183cm
Rx'd
5/9/11/10/11/11/11/11/10/10
Score: 99 walballshots. almost!!!!
Scaled wall walks down to 20-sec of plank shoulder taps, otherwise as rx’d
82 wall-balls
As rx’d, 122 total wallballs.
Each round being only a minute meant I could go pretty much all-out. Deadlifts got a little tougher in later rounds. Also, in later rounds I spent most of the 1 minute rest bent over and gasping.
51m/5'10"/180
Rx 174 reps
*Wall-balls:
16-17-16-17-17-18-18-18-18-19 reps
M/55/5’5”/150ish
2 wall walk
4 deadlifts 205#
25# ball to 8’
120 wall balls
WB reps : 14-14-14-12-13-14-14-13-14-15 -> 137 reps
Scaled DL to 226lbs (102,5 kg), RX reps and Wall balls
My Training on Friday, March 22 in the afternoon.
For 10 Rounds, complete as many reps as possible in 1 minute of:
2 Wall Walks
4 Deadlifts 224 lb
Max Wall Ball shots 11 lb at 8.3 ft
Rest 1 minute between rounds.
I completed 27 reps of Wall Balls.
https://youtu.be/l8k25UQhfew
Rx
120 wall ball
M43/183cm/85kg
121
M 53/195/6’
Intermediate scale.
124 wall balls.
For 10 rounds, complete as many reps as possible in 1 minute of:
2 wall walks
4 deadlifts
Max thrusters (2- 15 lb do)
*Rest 1 minute between rounds.
♀155-lb deadlift
102 thrusters
JV: 143 reps (155lbs DL, 15lbs med ball)
MLA: 120 reps (65lbs DL, 10lbs med ball)
Deadlifts at 205lb. Avg. 8-10 wall balls per round.
Rx
115
7/10/11/12/12/12/12/12/12/15
Rx
225lbs
95 wall balls
Rx’d 126 reps
15-15-15-14-15-14-11-10-7-10
overhand grip DLs
Rx
12,12,11,13,13,12,13,12,13,14
Scaled
For 10 rounds, complete as many reps as possible in 1 minute of:
2 wall walks
4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.
♂205-lb deadlift, 20-lb ball to a 10-foot target
160 total reps
Sub wallballs for DB thrusters, completed 15 thrusters each round.
145# Deadlift
12# wall ball
111 wall ball reps
First 5 rounds RX:
11/12/10/10/9 (52)
Second 5 rounds w/ 3 deadlifts:
6/6/8/9/9 (38)
90 total WBs
Intermediate 20lb ball
10/10/8/8/7/7/7/4/8/9
Total 78reps
WB - 12-10-10-10-10-8-7-7-9-12reps - 20lbs - 9-Feet Target (10-Feet not available)
Deadlifts - 125kg/275lbs \ Wall Walks as is.
M/50-54 👨🏻🦳
Intermediate
reps: 7, 16, 17, 18, 18, 17, 16, 17, 17, 17
Total: 160
2 wall walks
4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.
♂204-lb deadlift, 20-lb ball to a 10-foot target
20 / 21 / 21 / 21 / 21 / 21 / 21 / 20 / 21 / 22
110 WB’s total
2 Wall Walks
4 Deadlifts (185#)
17/16/17/16/16/15/14/14/14/15
Second Beginner WorkOut
For 10 rounds, complete as many reps as possible in 1 minute of:
2 inch worm w/push ups
4 no weight deadlifts
Max soccer ball shots
5/3/8/7/0/2/0/2/3/3
15, 16, 16, 17, 19, 19, 19, 20, 22, 23
2 Wall Walks
4 DL (225lbs)
Max WB (20lbs/10’)
prob should have done Rx but legs are still toasted from the Open wod on Sunday.
M/34/175
23,24 Quarterfinalist
Still an awesome job!
15/16/18/15/16/16/17/15/15/16
2 Wall Walks
4 DL (225lbs)
Max WB (20lbs/10’)
GWU: WU with Matt Chan(YouTube)
SPWU: WW: :30 Wall Facing HSHold/10 W.F. Shoulder Taps/5 Partial W.W./3 W.W.
DL: Pvc/^ Wod Weight
WB: 5 Medball FSQT/5 Medball Push Press Throw/5 WB
Cool Down: Banded Hamstring/:45 Pigeon
Great work!
2 Wall Walks
4 Deadlifts (135Ibs)
Max Wall Ball Shots (10Ibs)
Rest 1 min btwn rounds
Score: 104 reps
For 10 rounds, complete as many reps as possible in 1 minute of:
2 inch worm w/push ups
4 deadlifts
Max wall-ball shots
*Rest 1 minute between rounds.
185-lb deadlift, 10-lb ball to a 9-foot target
16, 18, 17, 17, 17, 16, 15, 16, 16, 17
Awesome!
63” 170lb
Scaled
2 Wall Walks
4 Deadlift @ 95lb
Max Reps of Dual DB Thrusters @ 10lb
Score:
65 Reps
(21+17+17+16+13+13+12+14+13+16)+10×6=212 reps
M/30s/227lbs
Son(16) two days later
Same other than at 225lbs
(16+13x5+3×10+12)+10×6=183 reps
RX: 139 wb
Great job!
Rx’d:
(# of WBs): 12, 12, 13, 11, 13, 12, 12, 11, 10, 11
M/ 40y/ 172 lbs/ 68”
117 total. Fun one!
Nice work!
Well done my man!
Good job!
Nice work!
Modified intermediate level with 135 pd deadlifts. Just 2 or 3 wall balls per cycle.
134 reps, 70 kg barbell, 14 lb med ball to 10 ft
Preggo scale
10 elevated shoulder taps (feet on box)
dl @115#
wb @10#
11,13,12,13,12,12,13,11,12,13
Prefix scale…that oughta be a new option each day! Nice job, and way to stick with it.
Preggo scale…curse you, autocorrect!
*195# DL & 20# WB to 9ft. (available weights)
*WWs to knees/hips; not chest (available shoulders/wrists)
17,17,15,12,12,11,12,11,11,12-130 total
F:57-59
Wbs
8-7-11-12-10
13-12-11-10-8
total=102
Intermediate+ (4 of 10 were w/ 20# MedBall)
12/13/12/12/12/11/12/12/12/13 = 121 WBS
WW were too slow and DL station was a little further away than I would have liked - still a good pump. Midline is feeling a little tender from Michael yesterday, so that slowed down the DLs a little.
nice Job…your WBS were consistent, so the heavier ball wasn’t slowing you down much if at all.
I was feeling yesterday too, good work!
Nice work, brother
Cheers fellas!
Scale:wall walks touch hips not chest*
205-lb deadlifts
2x 15lb dumbbell thrusters
= 153 DB thrusters (min 14 / max 17) + 20 WW + 40 DLs = 213 total reps
*WW scale for scapular neuropathy. No more pain but very weak compared to 2 months ago. Getting there...
Well done. I’ve got some nerve pressure in my C5 area, which killed my infraspinatus strength overnight on one side. Yes, a slow path to recovery.
No more pain is always a nice thing!
Subbed wall walks for HSPU and did 185 for the DL. Back EXT yesterday got the ol back tight today. Got 136 total wall balls.
Nice job!
Rxd at the Y. My stations were a little far apart, probably spent 10-12 seconds walking to each total each round. Only got 6-8 wall balls and time expired before I felt gassed each minute.
132 reps total.
lower back feels nice and spicy now.
Great work!
You musta been flying to get that many WBS with that much transit time! Kicking arse!
Awesome, James.
Thanks guys, but I think I messed up my rep count. That number is total reps including the 6 before the wall balls each round. Only 72 wall balls total!
seeing some of these other later posts showed me how far I was off!
2 wall walks
4 deadlift, 225#
wall balls with 20# ball
0-6-6-6-6-4-5-6-6-6 = 51 wall balls
Went a little heavy for me, but wanted to emphasize strength vice speed today.
61/5’8”/154
Jim-you are crushing it!
Nice job Jim!
Nice work on the DLs!
Jim! Good work.
84 reps
DL 80kg
WB 20lb
Rx 123 in 20 min.
I got a total of 143 in the 10 rounds. I went slightly over in order to set up/reset totally.
Well done!
Good job, Jonathan!
75reps
Dl 100kg
WB 20lb
Beginner option:58 wall-balls
Scaled to
1 wall walk
4 dl @ 185#
wb w/20# 9'
10/7/7/7/7/6/7/6/7/6
m/54/175
rest 3 min
made up
Michael results there
That’s a lotta work in one day, especially on the midline. Props to you.
Damn Mike, that’s a nice day!
Great job Mike!
Was going to say the same things!
Double duty! Hell yeah, Iron Mike.
M- 52 / 5'7 / 210
Intermediate athlete
scaled-2-wall walks, 4- DL 225#, 14# wallball shots-77
Inch worm/push
65lb DL
14lb mb 15 x 6, 10 x4
Rx 36 wall ball shots total
RX 78 reps
Intermediate option:
For 10 rounds, complete as many reps as possible in 1 minute of:
2 wall walks
4 deadlifts
Max wall-ball shots (222)
*Rest 1 minute between rounds.
♂225-lb deadlift, 16-lb ball to a 10-foot target
That’s a fast pace! Well done.
Intermediate Option
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Globo wod: If a suitable wall for wall walks isn't available sub either a 15ft handstand walk or 3 inch worms with pushup. Dumbbells sub for deadlifts is 75/90lbs Dumbbells. If a medicine ball isnt available sub for wall balls are 15/20lb dumbbells thrusters. Move explosively on these.