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STUDIO CITY & HERMOSA BEACH

The Open WOD 19.1
AMRAP in 15 minutes:
19 Wall Balls (20/14) (10/9ft)
19 Calorie Row

Score is Total Reps

NOTES:
WALL BALL
• The workout begins with the medicine ball on the ground and athlete standing tall.
• The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits lower or does not hit the wall, it is a “no rep.”
• If the ball drops to the ground from the top, it cannot be caught on the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
ROWER
• The monitor on the rower must be set to zero at the beginning of each row. The athlete may have assistance resetting the monitor.
• The athlete must stay seated on the rower until the monitor reads 19 calories.

VARIATIONS
Rx: 
(Ages 16-54)
Men 20lb ball to 10ft target & Women 14lb ball to 9ft target
Scaled: (Ages 16-54)
Men 14lb ball to 10ft target & Women 10lb ball to 9ft target
Teenagers 14-15:
Boys throw 14lb ball to 9ft target & Girls throw 10lb ball to 9ft target
Scaled Teenagers 14-15:
Boys throw 14lb ball to 8-ft. target & Girls throw 10lb ball to 8-ft. target
Masters 55+:
Men throw 20lb ball to 9ft target & Women throw 10lb ball to 9ft target
Scaled Masters 55+:
Men throw 14lb ball to 8ft target Women throw 10lb ball to 8ft target

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