M55/150

Did; 10 rounds of 7 cal. row, 1:1 work/rest.  .23--.29 each.

Rest about 3:00 minutes then,

30 wall ball, 22# to 8' in 5 sets 1:1 work/ rest.  1:03--1:07 each.

Rx   9:21 / 11:10

*Partnered with my Wife, Brittney, at our Affiliates 4:30pm Class!

Solo

10 rounds 
10 cal row EMOM

10-12 min rest

5 rounds 
15 wall balls 

16:25

Without a partner, on a running clock, for time:
 
At 0:00
10 rounds each:
20-second effort on bike 
 57.6 cal

Rest
 
At 12:00
5 rounds each:
10 wall-ball shots
 16:21 (4:21 on wall ball)

M: 20 lb

Matt & Holly

30:12

100m run x 10 (each)
8:16 for run

Matt 20# (15/15-15/15-15/15-15/15-30)
Holly 14# (30-15/10/5-10/10/10/-8/7/6/5/4-8/7/6/5/4)

With a partner, on a running clock, for time:
At 0:00
10 rounds each:
7/10-calorie Assault bike
10:41.05

Rest
At 12:00
5 rounds each:
30 wall-ball shots 10lb/20lb 
26:41.78

5 rounds of:
30 cal rows
db bench press 55# x10

5/8 cal on assault bike 9:25
30 wall balls, 14# 9 ft 25:44

Scaled, solo 1:1 work rest
0:00 to 12:00
10 rounds
8 cal row
At 12:00
5 rounds
10 WBS (20#, 10’)
7:30’ish part 1, 3:27 part 2, 15:27 total time 

Wanted to keep it in the Beginner work range. First row was a test to see what it would take to get 8 cal in :20 - did it in :21 so only needed a minor adjustment. Only have a 20# ball so that was that. Turned out to be just the right amount of work for today.

20 on 30 off 10 rounds bike(44 calories)
EMOM FOR 5 minutes 10 wallball shots 10# ball

Solo
at 0:00 — 10 rounds of 10 cal echo bike (took 9:35)
at 12:00 — 5 rounds of 20 wall balls (20#, 10’ target)

18:51

M-43/178/77kg
10 round 100m run rec. 1:1
Time 9:30
At 12’
5 round 
1’ Wallet ball shot (10ft ball 11kg😅) rec. 1:1: 30,20,20,20,22 shot 
Total time 17’

EMOM 10:
10 cal assault bike

Rest 10:00

5 Rds
20 air squats
1:1 rest

Time 5:17

5:00

10 rounds each:
7/10-calorie Assault bike
Rest
At 12:00
5 rounds each:
30 wall-ball shots
♂ 20 lb
Wallball Tome: 11:23

8:54 Bike
9:55 Wall Ball
With wife she did bike erg I did assault bike and she did 20 wall ball I did 30

Solo
Echo Bike, ~80 rpm, roughly 20" on 20"off, started slower, finished at 8:10.

20 lbs WB to 10ft target, 30-30-20-20-20 roughly 1' on 1' off, then 10-10-10 to reach 150, finished at 23:57.

33:07
With my 13yo son. Subbed rower cals for bike (10 for me, 7 for him). My WB were as posted, he did 10 x 20# WB to 5’.
Rowing completed at 17:20, two minute rest before WB.
Fun one!

Adapted first half of workout to include 8 burpees each round.

M- 53/ 5'7 / 220
Intermediate scale but 20# db thrusters 15 reps23:18 🥵

Started with ~4 min of rowing, 12 cals on/remainder of the minute resting.
Transitioned to a 20 min row interval of 4 rounds of 50 sec on/10 sec off, 40 on/20 off, 30/30, 20/40, 10/50
2926m and 146 cals rowed in the interval

Beginner option:
With a partner, on a running clock, for time:
At 0:00
10 rounds each:
20-second effort on Assault bike
Rest
At 12:00
5 rounds each:
10 wall-ball shots12- lb  ball
solo 
5 min. 
2:30  min.
one to one

Rx individual 
Echo 8:33 112 cal. 
11:58 WB 
21:06 total  

Sans partner/1:1 rest ratio
11 calorie row
20# wall ball
19:37

🤮

SOLO @ 21:32 - 1:1

8 cals / 15 wb 

No partner , did rest 1:1 - time 19:30
10calories / 20lb ball 

27:25 no partner so I did 1:1 work rest ratio. I don’t have a wall ball so I did 30 barbell thrusters at 45#

no partner - took 21:07 all together 😅

Globo wod: bike sub 9/12 calorie assault bike,  11/15 calories row, or 100m run.  If you are using a conventional treadmill use a slight incline.  Wallball sub dumbbell thrusters 15/20 lb dumbbells.  No partner rest 1:1 in between sets. 

I assume the scale for those without a partner is to do this with a 1:1 work to rest ratio, right?