In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 090329.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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The usual sub for rowing is SDHP. Since SDHP are already in the WOD, we generally recommend Burpees. Counting the number of Burpees tends to work out fine as a sub for cals rowed.
Would it be better to do real wall ball with a 12 lb. ball, or to sub 20 lb. DB thrusters? I could throw the ball higher maybe?
20 lb. DB thruster would be the answer to the above question (20 lbs. each hand)
Thanks iMagnusX
I’d use the ball, but see what others say too.
Once you get past needing to stop to puff, most of the time in wallball is waiting for the ball to reach the target and drop back down. Using a ball there’s also an accuracy component and depending on what you use for a target that can add a whole new dimension to the exercise. A small target raised out from the wall means wild shots cost you time, so maniacally throwing ball any which way you can carries its own built in penalty.
Whatever you decide, record what you did so that you can compare results next time around.
Because of logistics, I did it this evening instead of Resting, so I’ll rest tomorrow.
This was my first time doing it almost as RX’d and I missed GD’s comment about the burpees. As much as I hate burpees, I think I would’ve preferred them to the SDHP a second time and that would have solved the logistics problem of pulling the plates off after the Push-press.
This one left me writhing on the ground in pain after I set down the bar. Apparently my hips are alot stronger than the connective tissue in my elbows. Big ouchie. After some ice it’s just a little sore now.
Cindy —————-
Complete as many rounds in 10 minutes as you can of:
1 Pull-ups
4 Push-ups
7 Squats
I managed to complete 18 rounds in the 10 minute time frame. I had unfortunately taken a hiatus from any form of working out (new baby) and I am now paying for it… I felt like a smoker trying to run a marathon. :(
Yay get to use the ball I made. Defenitely going to have to write these reps down, no way I can remember all that.
Note to self eat AFTER working out…. Hope I don’t puke up coffee.
HSPU’s were my first, chose too easy a progression. Next time with toes on a smith machine chest high. Spent 5 minutes wandering around the gym trying to find the right spot to do them..ended up more of an elevated push up with feet on the highest jump squat platform.
First time doing FGB - for the SDHP the bar has to go to the ground for each rep but for the push-press is just has to go down to the clean position for each rep, Correct? Thanks, Bill
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