For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of: 10 wall-ball shots, 1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of: 10 wall-ball shots, 1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of: 10 wall-ball shots, 1 rope ascent
Post time to comments.
36:40, Rx’d. This was rough.
Two good things though: After one round, you’re more than halfway done. This was helpful mentally. And two, only having to do 1 rope climb at a time. That helped keep things moving. But probably the toughest part for me was the 800m run—I had to walk almost half of it.
I finished the WOD in 44:18; my runs were less than ideal to find a faster time.
Wow, this was really tough. I felt like a T-Rex on the wallball runs. I couldn’t find a comfortable hold, so I switched throughout. I think I finally figured out the best way to carry it AFTER the workout. 🙂
After returning from the mile, my husband and I were a bit bewildered when we realized HOW MANY rounds were after that first run. I’ll admit, I found the wallball shots more taxing than the rope climbs.
After completing the workout, I remembered that I saw this on CF Training Dept’s page. I thought it was interesting (and fitting) that they put these stipulations on the WOD to keep it under 35 minutes. Maybe I’ll try it again one day to see how I manage with those rules (see below).
“Complete the first run in 6 minutes or decrease the distance…If the wall-ball shots need to be broken up, decrease the weight of the medicine ball…Keep the total time to completion under 25 minutes. Decrease the rounds of wall-ball shots and rope knee-ups (rope climb substitution) if necessary.
The rounds have been decreased to meet the intended time domain of under 35 minutes and keep the intensity high. If the athlete is unable to complete the wall-balls unbroken decrease the weight on the medicine ball. If the athlete can run a sub 8min mile and is confident they will be able to do 8 round of wall-ball unbroken, they can attempt the as-written version of the workout.”
This looks WONDERFUL! We’ll definitely try it this week!