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Tuesday

220118

Workout of the Day

50-35-20 reps for time of:

Wall balls
Pull-ups

♀ 14-lb ball to 9 ft
♂ 20-lb ball to 10 ft

Post time to comments.

Scaling:
Reduce the load and modify the movements in order to complete big sets throughout.

Beginner Option:
25-15-10 reps for time of:
Wall balls
Jumping pull-ups
♀ 6-lb ball
♂ 10-lb ball

Workout Tips

Watch

Wall-Ball Efficiency Tips

Published on September 4, 2021

Comments on 220118

53 Comments

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Doug Brubacher

June 21st, 2024 at 1:55 am

Commented on: 220118

CFWUx2 5wb
17:40

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Sebastian Wieczorek

May 1st, 2022 at 3:12 pm

Commented on: 220118

next day, morning

wu: bike, slihps

wod:		50-35-20
				wbs 6 kg
				20-15-10
			rope climb s2f2s (stand 2 feet 2 stand)
				30-20-10
				ring rows
				  18:21

post: walk, crosser, stretch, bike

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Clint Michael

April 16th, 2022 at 9:31 pm

Commented on: 220118

21:11 - Rx’d
That was tough!

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Diego Iriberri

March 5th, 2022 at 2:27 pm

Commented on: 220118

17:46

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Robert Watterson

March 2nd, 2022 at 6:25 pm

Commented on: Wall-Ball Efficiency Tips

Noooooo!  You have to stand up fully with the ball before you drop and do the first rep!

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Morgan Greene

February 13th, 2022 at 7:18 pm

Commented on: 220118

13:38

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Leonel Manzilla

February 11th, 2022 at 6:14 pm

Commented on: 220118

14:35 male Rx kipping pullups 

After, Did 50 35 20 pushups and 20lb ball thrusters

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Jeff Chalfant

February 8th, 2022 at 10:47 pm

Commented on: 220118

15:48 rx’d. Cardio and grip! Took long breaks. Broke both exercises the same:
16-14-12-8//13-12-10//8-12 all gymnastic kip. 
No misses on wallball shots. Last time 12:00 but scaled to 40/30/20. Slower to 90 of each this time by about 30 seconds. 

182/42/176cm

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Chris Torres

February 5th, 2022 at 8:46 pm

Commented on: 220118

12 deads at 275

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Chris Torres

February 5th, 2022 at 8:46 pm

Commented on: 220118

Finished 12 deads at 275

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Mario Cruz

February 4th, 2022 at 11:55 pm

Commented on: 220118

Rx
10:55

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Jeffrey Howard

January 27th, 2022 at 10:33 pm

Commented on: 220118

M/26/5'8"/160lb
CrossFit AFK

12:32 - Rx (Went for it on this one. Tried to big sets and suffer during the rest. Mentally tough, this one was. Did 50/25-10-10-5 on round 1, then 20-15/15-10-10 on round 2, and then finally 20/11-9 on round 3. Round 1 and 2 took about 5 minutes each, then tried to finish quickly but my lats and chest were close to red line.)

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Lincoln Kerger

January 22nd, 2022 at 10:41 pm

Commented on: 220118

Rx 19:05

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Nate Gordon

January 22nd, 2022 at 10:09 pm

Commented on: 220118

12:36

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Christian Simpson

January 21st, 2022 at 6:18 pm

Commented on: 220118

Pullups being the weakness...Rx 29:26

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Tassio De Souza

January 21st, 2022 at 9:18 am

Commented on: 220118

17 min.
WB - 6kg

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Antonio Alves

January 21st, 2022 at 7:37 am

Commented on: 220118

Modified:
--
50-35-20 reps for time of:
Sandbag throws, no target 
Bodyweight rows 
SCORE: 17'38''
--
5 km hilly run in the morning

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Ralph Keeley

January 21st, 2022 at 7:25 am

Commented on: 220118

M/36/6'/175#

14:55 Rx

Deo gratias

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Jon Wilson

January 20th, 2022 at 7:28 pm

Commented on: 220118

rxd
23:50

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Jon Wilson

January 20th, 2022 at 6:18 pm

Commented on: 220118

rxd
23:50

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Jon Wilson

January 20th, 2022 at 6:11 pm

Commented on: 220118

rxd
23:50

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Matthew Aukstikalnes

January 20th, 2022 at 2:26 pm

Commented on: 220118

Missing compare to date of 181007

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Jeff Chalfant

February 8th, 2022 at 5:46 pm

Thanks, I thought this seemed painfully familiar!

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Christian Palomino

January 20th, 2022 at 12:21 am

Commented on: 220118

RX'D 
NO SIENTO LOS HOMBROS 🥺🥺
PERO FUE UN WORK OUT MUY DESAFIANTE
TUVE QUE HACERLO POR RONDAS POR QUE UNBROKEN SEGURO HUBIERA TATRDADO MAS 
SCORE:14:00

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Az Native

January 19th, 2022 at 4:48 pm

Commented on: 220118

12:39. Forearms still pretty sore, so subbed 500m row for each round of pull-ups.

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Chris Long

January 19th, 2022 at 4:18 pm

Commented on: 220118

12:13 rx

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Thomas Aug

January 19th, 2022 at 3:49 pm

Commented on: 220118

10lb ball (heaviest at gym)
weight assisted pullups for 50 and 20, ring pulls for 35
20:48

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Randy Crooker

January 19th, 2022 at 1:49 pm

Commented on: 220118

Rx 16:55

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Damien Leroux

January 19th, 2022 at 12:09 pm

Commented on: 220118

push up instead of pull up 11’27

https://youtu.be/JSRYNLhSswk

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Mike Andridge

January 19th, 2022 at 11:28 am

Commented on: 220118

Scaled to
50/35/20
Thrusters w/ 2 12# kb
mostly strict pull ups
16:24
m/51/175

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Igor Shirchkov

January 19th, 2022 at 5:33 am

Commented on: 220118

Beginner Option:
25-15-10 reps for time of:
Thrusters
Jumping pull-ups
Bar 20kg
10:28

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Mike Munsee

January 19th, 2022 at 5:10 am

Commented on: 220118

M 51/195/6’
Wallballs to a 9’ target.
13:55.

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James Gentile

January 19th, 2022 at 12:11 am

Commented on: 220118

Done in the a.m. as RXd. Pull ups turned into strict singles at the end of  every round. 

12:57.

"7 to 12 minutes" - that is if you can do huge sets of pullups under fatigue which is pretty tough if you ask me. Guess I'm merely mortal.

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Troy Bruun

January 18th, 2022 at 10:44 pm

Commented on: 220118

13:54 Rx

Strict Pull-ups

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David Smith

January 18th, 2022 at 10:28 pm

Commented on: 220118

11:46 scaled to assisted strict pull-ups and ring rows. 

I’m really avoiding kipping right now and trying to focus building raw strength in my pull. I don’t feel like I’m strong enough to justify kipping anymore. Partly influenced by comments I’ve seen by Glassman recently. 

thoughts on this? When is it healthy to actually use kipping in workouts? How many strict dead hang should I be able to do in a row?

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David Whiteman

January 19th, 2022 at 1:21 pm

I completely agree, and find the topic interesting since I spent years working on the kip....(pull-ups, handstand pushups, toes to bar, etc) I found that I wasn't progressing in what I really want which is solid muscle-ups.  The box I go to started "de-emphasizing" kipping a while back especially for intermediates like myself.  

I'm hitting around 10-12 dead hang strict pull-ups right now (15 is my PR).  But zero strict muscle-ups...which is a problem.  So for me....strict on everything going forward.  I'll just adjust down the volume which is what I did on today's WOD.

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Sam K

January 18th, 2022 at 10:28 pm

Commented on: 220118

Wall balls @20lbs to target on 9' ceiling (tried to hit with some force, end up having to chase ball)
Butterfly/kipping pull ups

13:39
M/30s/225lbs

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Steve Day

January 18th, 2022 at 10:08 pm

Commented on: 220118

13:42

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Coastie Nick

January 18th, 2022 at 9:47 pm

Commented on: 220118

Rx’d:  11:01

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Mja 204

January 18th, 2022 at 9:38 pm

Commented on: 220118

M / 37 / 86.9kg

Scaled 7 ft wall with 10kg MB & two red band assistance strict chins

18:40s
Chins degenerated to triples and doubles even with band assistance! More pull-up work needed.. or get less fat :-)

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Charlie Pokorny

January 18th, 2022 at 9:04 pm

Commented on: 220118

11:45 Rx'd
m/53/5'11"/189#

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Luke Rodina

January 18th, 2022 at 7:43 pm

Commented on: 220118

13:11
strict pull-ups

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Derek Schierlmann

January 18th, 2022 at 5:08 pm

Commented on: 220118

M/50/5'9"/165
Scaled to 
50,35,20 of
35# single db thrusters 
Jumping pull ups 
15:36

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David Whiteman

January 18th, 2022 at 5:04 pm

Commented on: 220118

M48/5'7"/168#

Scaled
50-35-20 reps of Wall balls @ 14# to 10' target
21-15-9 reps of strict pull-ups

17:06

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Jonathan Elmore

January 18th, 2022 at 2:29 pm

Commented on: 220118

9:44 9ft ceiling

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Michael Arko

January 18th, 2022 at 2:29 pm

Commented on: 220118

Subbed 2x16lbs dumbbell thrusters for wall-balls
12:31

Down the stretch, pull-ups degenerated to 3-4 consecutive.

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Daniel Robinson

January 18th, 2022 at 11:42 am

Commented on: 220118

Scaled: 
50-35-20
WBs
Pull-ups
20-lb ball to 9’6” (garage ceiling height) 
22:06

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Brett Eckles

January 18th, 2022 at 11:38 am

Commented on: 220118

13:24 Rx

M/29/6’1”/200lbs

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Charles Meyers

January 18th, 2022 at 2:59 am

Commented on: 220118

Beginner Option:
25-15-10 reps for time of:
Wall balls
Jumping pull-ups
16 lbs 8:40

(edited)

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Chris Sinagoga

January 18th, 2022 at 2:08 am

Commented on: 220118

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Medium weight and... medium duration? Short duration? Pulling and pushing with skill. Core to extremity, squatting, and stamina are major themes also.

ASSUMED
Pull-ups can be considered a "cardio" station.

MAIN DECISION
Scale the pull-up movement and keep the reps, or keep the pull-up and lose some reps?

TECHNIQUE SCALE
Same movements, reduce ROM on pull-ups if needed, AMRAP in 15 minutes. Pick your own reps.

CONSISTENCY SCALE
60 wallballs
60 pull-ups
45 wallballs
45 pull-ups

INTENSITY SCALE
10 rounds of:
10 wallballs
6 burpees
*practice pull-ups in the warmup

MY STUFF
21-15-9 reps of: assisted pistol (each leg), strict pull-up. Time was 15:something

GENERAL FEAR LEVEL: 6

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Chris Meldrum

January 18th, 2022 at 2:32 pm

Why no Compare To date anymore?

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QiHui Xing

January 18th, 2022 at 1:43 am

Commented on: 220118

RX:10'58''.
https://youtu.be/40KH9hyQWWw

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Chris Florko

September 8th, 2021 at 2:59 am

Commented on: Wall-Ball Efficiency Tips

M/42/6'0/205

Rx 1 + 93

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