Monday, July 12, 2010

Posted by on Jul 12, 2010 in WOD | 11 comments


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Weโ€™ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20? box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of โ€œrotate,โ€ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


  1. ….gotta be kiddin me. Trying to ease myself back in to this after some time off….

  2. 207 – This should have been atleast 20 points higher – high pulls suffering from weak forearm/hand.

  3. Last time:
    March 24th, 2010
    Score: 241

    Today: 250

    Not a big improvement, but and improvement nonetheless – I’m happy with this.

  4. Nice Monday grinder!
    236 the box jumps on the 2 tires slowed me down..and starting with the row!
    It was rough, I better go to the beach and rest it off ๐Ÿ˜›

  5. first workout in like 2 weeks! had to be this one! 281 ! thank god for rowing, and sdhp’s! just have to work harder next time! ๐Ÿ™‚

  6. 264* (*sub 60llb Kettle Bell for wall balls)
    Got into argument with rowing machine foot straps…They started it! :o)

  7. 250 ๐Ÿ™‚ I need to get faster on those box jumps.

  8. 280 today , March 24th I did 334….nice to be back.

  9. This fight did go bad ๐Ÿ™‚


  10. 306
    Did this one by myself at 7… having no one to compete with made it harder to get thru.

  11. 341, good way to start the week, my body’s going to hate me.