Description of the Kelly WOD

5 Rounds for time:

Goal Times for the Kelly WOD

WodStar RX Goal Times

  • Elite: Sub 17:00
  • Level 3: 17:00-19:00
  • Level 2: 19:00-21:00
  • Level 1: 21:00-23:00

Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in between these time frames.

Tips for the Kelly WOD

  • Depending on your running ability, use the 400 meter run to either rest or make up time.
  • For the first 3 rounds, break up the wall balls and the jumps into 15 and 15 to preserve muscular endurance. Then the last two rounds, try and go unbroken.
  • Click on the movement links below to view movement demos and points of performance.

Scales for the Kelly WOD


Wall Ball

  • Reduce weight on ball to one you can do 15 reps efficiently, and unbroken.

Box Jump

  • Reduce height of box to one you can perform 15 reps efficiently, and unbroken.
  • Step ups


  • Reduce run to 200 meters


  • Reduce to 3 rounds