We will finish the week with a workout that combines wall balls and ring rows. In today’s WOD, you will complete 21 wall balls and 21 ring rows, then 15 wall balls and 15 ring rows, then 9 wall balls and 9 ring rows. You will then rest two minutes before doing it all again. By the time you finish today’s workout, you will have completed 90 wall balls and 90 ring rows all together. It’s a lot, but you can do it!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
21 - 15 - 9:
Wall balls (20lb, 14lb)
Ring rows
Rest 2 minutes, then:
21 - 15 - 9:
Wall balls (20lb, 14lb)
Ring rows
Like yesterday, beginners will benefit from altering the rep scheme of today’s WOD. With this change, you will complete 60 wall balls and 60 ring rows in total. Not too bad for one day’s work! A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
15 - 10 - 5:
Wall balls (10lb, 10lb)
Ring rows
Rest 2 minutes, then:
15 - 10 - 5:
Wall balls (10lb, 10lb)
Ring rows
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
21 - 15 - 9:
Wall balls (14lb, 10lb)
Ring rows
Rest 2 minutes, then:
21 - 15 - 9:
Wall balls (14lb, 10lb)
Ring rows
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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