Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
25 Wall Ball Shots (30/20 lbs to a 10′ target)

Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.

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Bryan
Bryan
August 2, 2017 2:19 am

A. Bryan (400m run vs. row, 20#) – 3:01, 2:58, 2:57, 2:59, 3:00. Christy (14#) – 3:22, 3:51, 3:37, 3:56, 4:16.

Erin Rice
Erin Rice
July 18, 2017 4:46 pm

So this is my first time posting! Been following for a few months and made myself a promise to start posting for accountability.
Unfortunately I did not right down my splits but I finished all 5 rounds under 4 minutes.
Used a 15# WB

Pawel
Pawel
July 18, 2017 12:02 pm

Rowing 500m instead of run, 15kg slamball
All rounds goes well 20sec before 4th min most of the rounds 10/5/5/5 wallballs

Martin B.
Martin B.
July 18, 2017 9:42 am

With a 20# WB (heaviest we have).

2:47
2:44
2:42
2:39
2:37

I have absolutely no idea how I managed to go faster round after round. Felt as hard from beginning to end.

Ryan Bliss
Ryan Bliss
July 18, 2017 5:46 am

Had to use a 20lb wall ball as that is the heaviest we have, otherwise as Rx.

3:02
3:06
3:11
3:17
3:25

I was under 2 min on the row until round 4 and then I was at about 2:10. Wall balls were UB on 1 & 2 and then 15/10 with just a short 5-6 second break for the last 3.

What resistance do you guys set the rower on?

Kuba
Kuba
July 18, 2017 2:43 am

Rowing 500m instead of run, 15kg ball
All rounds goes well in 4 minutes sets, at last round i have done last 5 wall balls after 4 minutes.
15kg ball was heavy, but it felt good at the end

JT
JT
July 17, 2017 10:01 pm

Hurt my shoulder over the weekend so I did an aerobic capacity running workout.
4 rounds: 400m run, 1m rest, 200m run 4m rest.
1:33/:40
1:25/:41
1:33/:44
1:40/:42

Trion Horgan
Trion Horgan
July 17, 2017 8:30 pm

No row machine so I got a little creative.
Subbed row for 1min DU’s & 1min SDHP with the 53lb kb.
Kept 25 reps of wall balls with 20lb ball (heaviest at office gym).
DU’s were between 55-80 each round
SDHP were 26-30 each round
2:50/2:56/2:57/2:54/2:55
Good Monday WOD

Ayub Lakhani
Ayub Lakhani
July 17, 2017 8:21 pm

A. Modified
500m row
20 WBS #20
Goal was to do the wallballs unbroken.

Average times of 2:45

Jason Jardine
Jason Jardine
July 17, 2017 7:17 pm

The times posted here are amazing! No matter what I do (fast/slow/long/short) I can’t seem to best 2:00 for the 500M row. Need to do some trials on drag and technique!

Warm-up
15min stretching and shoulder work
40 strict pull-ups
Handstand holds for max
20 strict HSPU

Subbed DB thrusters for wall balls at 20#
3:37, 3:59, 4:02, 4:12, 4:09

jorge gonzalez
jorge gonzalez
July 17, 2017 7:12 pm

We don’t have 12.5 kgs medballs and I’m not sure I would have handled it all that well. So I scaled to the standard 9 kgs and kept the reps. I kept a consistent rowing pace of ~1:55 for the 500 mts.

1) 3:23
2) 3:30
3) 3:40
4) 3:43
5) 3:43

On the first set I split the wbs 15/10; the rest were split 10/10/5, I focused on doing steady work, trying to have enough energy for that 5th round, which I knew was going to hurt

Teddy
Teddy
July 17, 2017 6:57 pm

Strained my neck last Thursday, so I had to modify it a little bit. I also decreased the rest period:

Every 5 minutes, for 30 minutes:
400 Meter Run
25 WB Shots (25 lbs is the heaviest we have)

— 2’44”
— 3’01”
— 3’08”
— 3’50”
— 3’50”

Knee Rehab (1 hour)

Derrick
Derrick
July 17, 2017 6:10 pm

3 rounds with 18# wall ball to 10′. Did all Unbroken. I was hurting, tomorrow will be a better day.

Kyle Hendrix
Kyle Hendrix
July 17, 2017 6:08 pm

Scaled to 20# ball
3:40
3:42
3:45
3:50
3:50

Joey Maltais
Joey Maltais
July 17, 2017 5:57 pm

Gymnastics program lvl2 session 1. Work on HS, pull ups and core. Was thinking of throwing some rounds of this after but decided against it, feeling tired I’ll keep some in the tank for tomorrow.
Cheers

Chad Evans
Chad Evans
July 17, 2017 5:54 pm

2:55
2:55
3:02
3:01
2:59
Subbed 30 x 20lb wall ball

Holy sh..t! That was tough! That was a good one!

Christian Stewart
Christian Stewart
July 17, 2017 3:53 pm

2:37-30lnlb
2:47 – 30lb
2:47 – 30lb
2:58 – 30 lb
2:51 – 30 lb

thelonghorn
thelonghorn
July 17, 2017 5:30 pm

Strong work

Christian Stewart
Christian Stewart
July 17, 2017 7:15 pm
Reply to  thelonghorn

Thanks main! Next year!

thelonghorn
thelonghorn
July 17, 2017 7:18 pm

Have you done the Open before? This was my first year.. good times

Christian Stewart
Christian Stewart
July 18, 2017 3:53 am
Reply to  thelonghorn

No never!! Gonna be a first for me! I’m excited!

Chad Evans
Chad Evans
July 17, 2017 5:55 pm

Those are great times man!

Christian Stewart
Christian Stewart
July 17, 2017 7:15 pm
Reply to  Chad Evans

Thanks man! Yeah dreaming of that next year open man!

Chad Evans
Chad Evans
July 17, 2017 8:19 pm

This totally felt like an open workout!

BenW
BenW
July 17, 2017 3:42 pm

Loved this

Only had a 11lbs ball but:

2.40
2.42
2.42
2.48
2.44

Britt J
Britt J
July 17, 2017 2:26 pm

A. Clean and jerk
65/85/105/125/130/135/140/145

B. E6MOM for 5 sets
500m row
25wb
I dropped weight to try and get in the 4 min. I can’t math ever but especially while working out. I was dropping weight because I thought I was over 4 min the first rd but I just can’t add…
1. Row 2:06/finished 3:30-16# WB UB
2.2:05/3:33-14# WB 15/10
3. 2:17/3:25 10# WB UB
4. 2:15/3:43 10# 10/15
5. 2:26/3:48 10# UB
Gym was only 93 today!

Mani Sadegh
Mani Sadegh
July 17, 2017 2:11 pm

Rounds 1,2,3 about 3min – with 7kg ball
Rounds 4,5 about 4min – subbed 25 thrusters @35kg

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