Friday, 13 September 2019




Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:

10 Sit-up Slammers (20/14) @ 2m

15 Ball Cleans*

20 Overhead Walking Lunges

25 Ball Push-ups

Run 400m (w/ ball)


3 rounds for time

*Ball Cleans are squat cleans.


…rest 5-7 minutes, partner up and….

100 Calories Biked

For Time

(~equal work)


Compare to Wednesday, 24 October 2018



Eye of the Needle

Reclined Spinal Twist

Hip Capsule

Overhead Distraction



Post time and experiences to comments


  1. 18:49 Rx (2:55 PR!!)
    Bike with Haug: 6:16

  2. 22:42 Rx
    7:32 bike w/ Brian

  3. 17:28 Rx
    Rd2-6:23 (push harder here next time!!!!)

    Not a PR. Felt good, but didn’t run hard enough. Did all exercises, except PU, unbroken. I also think I did too big of sets on PU round 1 (12/10/3).
    However, I am happy with performance as a whole. Only 33 seconds off PR, post shoulder. New PR next time!!

  4. 21:51 rx

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