Workout of the Day
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
20 Pull-Ups
30 Wall Ball Shots (20/12 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

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Erik - Stockholm
Erik - Stockholm
April 13, 2015 1:54 am

Did it by myself with emulated rest between.
Got workout stupid and forgot to count rds. But aprox. 6 ?
E

Joan D
Joan D
April 11, 2015 4:05 pm

Back squat 5×5 for strength

Then solo wod cause Odette is resting
So did it resting to the next minute, so basically
Ran 400 meters at 2 minute pace, rested till 3 min mark, then pullups took about 20-24 seconds rested to 4 minute, wall balls almost no rest, maybe a few seconds…all rounds completed at 5 minute mark

6 rds total solo

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Michele Vieux
April 11, 2015 5:12 pm
Reply to  Joan D

Awesome job, Joan!

Jeremy R
Jeremy R
April 11, 2015 6:19 pm
Reply to  Joan D

Nice work!!! I think the altitude adjustment is behind you! N

Joan D
Joan D
April 11, 2015 8:37 pm
Reply to  Jeremy R

I wish bro, I just took it easy on the run

Bz
Bz
April 11, 2015 2:34 pm

6 rounds +run and 20 pull ups,Done with Brooke she used band for pull ups

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Michele Vieux
April 11, 2015 5:11 pm
Reply to  Bz

All right! A training partner!

Jon S
Jon S
April 11, 2015 10:20 am

Solo at home. 60s rest after each exercise. 4 + 400m + 20 PU + 20 WB. PU UB. WB 30, 30, 20/10, 20/10, 20.

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Michele Vieux
April 11, 2015 10:35 am
Reply to  Jon S

Nice, Jon!

Jeremy R
Jeremy R
April 11, 2015 12:32 pm
Reply to  Jon S

Nice work Jon!!! Looks like you were about 1 min ahead of me. Great work. I had to break up the pull ups but WB unbroken.

Jon S
Jon S
April 11, 2015 12:44 pm
Reply to  Jeremy R

Yeah I was the exact opposite. Great job man.

Mike@CincinnatiStrength
Mike@CincinnatiStrength
April 11, 2015 10:12 am

Had to go solo, so added rest period to mimic partner work.
For 30:00:
Run 400, rest :60
30 WB, rest :60
20 pullups, rest :60

WB and PU unbroken. Turnover slowed considerably at end.

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Admin
Michele Vieux
April 11, 2015 10:35 am

Glad you made it work! Do you usually train alone?

Mike@CincinnatiStrength
Mike@CincinnatiStrength
April 11, 2015 12:16 pm
Reply to  Michele Vieux

I do. Usually train at 5am during week. Not a lot of volunteers to join at that time. Ha!

Jeremy R
Jeremy R
April 11, 2015 1:57 pm

That is a challenge. Hopefully you will keep posting up your scores!

Jeremy R
Jeremy R
April 11, 2015 12:33 pm

Nice work Mike!!! How many rounds? Must have been close to 5.

Mike@CincinnatiStrength
Mike@CincinnatiStrength
April 11, 2015 12:39 pm
Reply to  Jeremy R

Thanks, Jeremy. Yes, I completed 5 rounds of the run and WB. The running became closer to a brisk walk in 4th and 5th…

Jeremy R
Jeremy R
April 11, 2015 8:46 am

Runnning solo on this one.

4 rounds + 400m + 15 pull ups

pull ups unbroken, 15/5, 10/5/5, 15
WB unbroken

i am not sure I could have gained much ground on anything. I suppose I could have always ran faster…

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Michele Vieux
April 11, 2015 10:07 am
Reply to  Jeremy R

Transitions?

Jeremy R
Jeremy R
April 11, 2015 12:35 pm
Reply to  Michele Vieux

Maybe the WB transition. I can do them forever, just not quick. I blame it on being tall. Hopefully that is a good excuse

Joan D
Joan D
April 11, 2015 5:48 pm
Reply to  Jeremy R

I thought the taller you are the faster your WB should be, I mean you are only 12 inches away from the target hahahaha

Jeremy R
Jeremy R
April 11, 2015 6:21 pm
Reply to  Joan D

That part is true, but my hips have a long way to travel down too.

Joan D
Joan D
April 11, 2015 8:39 pm
Reply to  Jeremy R

Just messing with you, we gotta work with what we got, and everytime I do WB that freaking target looks so far away, but then I see a wod with deadlifts and is all good, which by the way I haven’t seen a wod with DL in a while

Forrest Hunt
Forrest Hunt
April 11, 2015 8:32 am

7 rds plus 300 meters with partner

I manage 4 sets of 20 pullups unbroken
2 sets UB wall balls then 23/7

Jeremy R
Jeremy R
April 11, 2015 8:47 am
Reply to  Forrest Hunt

Nice work on the pull ups Forrest!!! Were they butterfly or kipping?

Forrest Hunt
Forrest Hunt
April 11, 2015 11:38 am
Reply to  Jeremy R

Kipping. I have yet to figure out how to butterfly. Any tips or video recommendations?

Jeremy R
Jeremy R
April 11, 2015 1:58 pm
Reply to  Forrest Hunt

I don’t have any tips, however @michelevieux:disqus I am sure does!!!

Joan D
Joan D
April 11, 2015 5:46 pm
Reply to  Forrest Hunt

Butterfly puts alot of strain on your shoulders, be careful when practicing butterflies, make sure your shoulders can take the stress

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Michele Vieux
April 11, 2015 10:07 am
Reply to  Forrest Hunt

Woo hoo! Nice teamwork!

Brian Sink
Brian Sink
April 11, 2015 8:26 am

6 full + 400 + 11 pull-ups with Greg. I Started without a band but had to use the band after the first round. Did with Greg

Jeremy R
Jeremy R
April 11, 2015 8:47 am
Reply to  Brian Sink

Nice work Brian & Greg!!

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Admin
Michele Vieux
April 11, 2015 10:07 am
Reply to  Jeremy R

For sure!

Kimmi
Kimmi
April 11, 2015 8:15 am

6 full rounds – done with a partner, pull-ups with band

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Admin
Michele Vieux
April 11, 2015 10:07 am
Reply to  Kimmi

Nice!

Greg
Greg
April 11, 2015 7:02 am

6 full + 400m + 11 pullups Rx with Brian Sink

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Admin
Michele Vieux
April 11, 2015 10:07 am
Reply to  Greg

Go team!

Jon S
Jon S
April 11, 2015 3:48 am

Suggestions on doing this solo? I was thinking 60s rest between exercises.

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Admin
Michele Vieux
April 11, 2015 7:04 am
Reply to  Jon S

Yeah, I’d say rest 60-90 seconds after each exercise.

Jeremy R
Jeremy R
April 11, 2015 8:50 am
Reply to  Michele Vieux

I rested 60 seconds between exercises. For a brief moment I was going to go full numbskull and not rest. Then I thought better of it and thought about the intent of the WOD. It wasn’t a long slow grind, the intent was tabata’ish style WOD.