January 6, 2005
15,12, and 9 rep rounds of:
For the Thrusters use a pair of dumbbells with each dumbbell’s weight equivalent to 1/5 your bodyweight. Weight your pull-ups with one of the dumbbells used for the Thrusters. Placing the dumbbell between the legs above crossed ankles works great.
Post time to comments.
Fooling with dumbbells like this quickly leads to the planche and planche press.
Posted by lauren at January 6, 2005 7:04 PM
Yay! First post!
At first glance, this looks like fun. Then I read further about weighting the pu's.
As Clubber Lang said, "I predict pain!"
"The forcast calls for pain."
me: Oh goodie....oh...crap.
I noticed the WOD's always say pull-ups and not chin-ups. I always kind of envisioned that as meaning "pulling yourself up to the bar" and not the strict definition of pull-ups which are palms facing away from you, like in the exercise link.
Are we supposed to perform these pull-ups with palms facing away from us?
It seems to me that it would be more of a bonus and more in the spirit of Crossfit to perform "pull-ups" with as many different style hand grips as possible.
What does everyone think? I could be wrong...what do I know anyways after Crossfitting for only 2 weeks?
You're right. One of the journals goes into quite a bit of detail about the pull-up, stressing that you should work it into your warm up and vary the grip, spending more time on whichever is weaker.
I was having some back problems a few months ago and coundnt get out of bed. I started doing the morning stretching from brad appleton and my pain is almost completly gone. I am using the morning stretching as my warm up for the wod and it works great. I am wondering if it would be ok to sub the last 5 min of the prescribed arobic activity for pull ups and or other excercises I need to practice, before I am streched out. CrossFit Rocks!
11:10 broken sets on pullups
I enjoyed this WOD quite a lot, thanks Coach.
Body Weight 172 lbs
35 pound Dumbbell thrusters
30 pound weighted pullups
Did this with someone of the same weight so we used the 30 pounds for the pullups so we wouldn't interfere with the other person's thrusters.
The pull-ups were hard, but fun.
BW 155#, used 30# dumddells for thrusters. Wore a 35# kb attached to a belt around my waist for the pull-ups. First set of pull-ups unbroken. Second 2 sets broken once.
Thurster unbroken with 35lb db
Pullups with 30lb done in sets of 4 and 3
Short but hard workout
5:13.49 @ 1/4+ BW (45lb.)
This one was right up my alley. Bodyweight is 168lbs., 1/5 (35lb.) bodyweight would have been a bit light for me, so I went up to 45lb. (a little more than 1/4 bodyweight).
Still snowing here...
Oh yeah...all sets unbroken.
BW = 175, used 35# DBs.
Pull-ups were broken all 3 sets. Very tough workout. Finished with 3 sets HSPU, 3 sets pushups, and 3 sets of unweighted pull-ups. Nice way to start the day.
15:51 as prescribed
BW=165, used 35# DBs.
First time with weighted pullups -- gutted out a lot of singles.
I'm not entirely sure I understand what you're asking. But CrossFit is about overall fitness and functional strength. The WODs are a mysterious arrangement of seemingly-random-but-not-quite-so exercises. Classes at HQ and other centers are similar in nature and result, but often quite different in details. The point is that it matters less exactly what you do (assuming they are functional exercises) than how you do it.
Another point is that the WODs done with intensity as prescribed really do work. There are a few freaks of nature who regularly augment the WODs, but most mortals tend to achieve the results they seek with just the WODs. In other words, you can sub anything any time you want. But except in cases of scaling the workout to fit your size and conditioning, subbing is rarely more effective.
Awesome quote. Nothing like bustin' out the old school with Clubber Lang! He also said: "I'ma beat you like a dog!"...which is what this WOD will do to me.
My pu sets will be so fractured that I grabbed an old backpack before I left the house. I'm going to put 35# in. Picking up a DB with my feet for 15 singles could get tedious.
9:50 All this LSD training is slowing me down!
All thrusters unbroken, Pull ups with 1/4 bodyweight was a cheeky evolution.
Warmed up with OH Squat for the challenge. Did 15 reps with 45kg (56% bodyweight). Might do better on this challenge than the last.
~ 13:00...had some technical difficulties trying to use a powerblock dumbel for the weighted pullups and had to rig up a plate with a rope around my waist. Pullups were all broken none the less.
I like the dumbbell work to help planches and planche presses. I've been working planche push-ups for a short-time and they are nice addition the warm-up. If you have not visited Roger H's Drillsandskills website, I highly recommend you do.
Workout in 9:12. Followed by about 10:00 of lying on the floor, heavily mouth-breathing and wishing this winter cold wasn't stuffing up my nose.
I used 50# DB for the thrusters the entire workout, but had to cut down the pullups for the second and third sets to 35# DB. I couldn't even pull myself up anymore. Guess this is another thing to practice. Thanks Coach and Lauren for keeping me level headed!
Used 30# DBs for thrusters and pullups.
All thruster sets unbroken.
All pullups heavily broken (3's, 2's, and 1's).
45 lb Db's for thrusters sets unbroken
Tried & died 45 lbs on pull ups
Dropped to 25 and got 8 broken reps. Finally had to drop to just BW in order to finish workout.
Many of the posted times are truly amazing!
178-pound BW, used 40# for the thrusters and 25# for pull-ups. Pull-ups are tough enough even without added weight!
Time was 16-minutes. I could probably use a sundial to keep track of some of my WODs.
3 rounds samson, situps, diamond dogs pushups.
30lb db's (a little over 1/5th), broken only on set 2 of pullups. Time = 6:28
5x 2-rep rounds of OHS:
1 stumble, 2x 120
1x 120, 1 fail, 2x 120
I got you bet Fred! Worst time today so far!
I used 25# because that's all I have, and I increased the reps.
DBT 20, 16, 12 unbroken
Pull-ups 20, 16, 12
My pull-ups are definately my weak point. I had broken sets since the beginning. Never did more than six. They were way more difficult with the counter weight than I thought they'd be. Man, I need alot of work and more sleep.
Used 35 lb dumbbells on thrusters and pullups.
Pullup sets all broken.
Weight: 195 lbs.
Used 30 lb. dumbells on thrusters (1/6.5 Body Weight)
Pull-up Sets Broken. (No Weight)
did wall ball 15 12 9
pull ups no weight
10-5 6-6 5-4
liked it- pullups getting better
Good workout. I enjoyed it more than my wife did. she decided to tag along today and puked on the last D. Thrust. then finished it. She's not to happy with you WOD guys. LOL
No DB so did 90# Barbell Thrusters all unbroken
Pullups all very broken
20 pound dumbells for thrusters
pull ups were a mix of weighted (5lbs), regular, and jumping
Body Weight 147 lbs
30 pound Dumbbell thrusters
30 pound weighted pullups
25 lbs dumbells, 25 lbs plate attached to my waist. 2 sets all the way, and one of pull ups broken in two.
Thrusters as rxed w/45# broke sets in 1/2
Pullups w/40# backpack (nice idea Will)
1st pullup of every set was from the hang. After that, all broken, at least in half, with a little jump to help out.
BWT: 200; 40# db's
All thruster sets unbroken. All pullups were very broken. I found that on that last set if my focus wavered for just a second at the beginning of the pull I was done. Once I regained focus, was able to struggle through.
This was one of those horizon expanding workouts where you end up with a whole new perspective on your personal limits.
BW - 215, used 45# dumbbells (and got smoked by lighter guys using the same weight). Thrusters 'easy', pull-ups hard - doubles and triples by the end. Time was 11:34.
18 minutes, BW 185#, used 37# DBs for thrusters and about 32# of weight in a bike messenger bag for first 6 pull-ups, then dropped to 27#. All pull-ups doubles and singles, I've never done weighted pull-ups before. I did a few regular pull-ups at the end, they were suddenly very easy.
5:44 - 115# bwt 26# kbs for thrusters, 26# kb for weighted finger pullups
Thrusters done to 11" box each rep, no breaks.
I've wanted to do a weighted pullup WOD for a long time, but doing them using three fingers per hand hurt....breaks on all pullup sets to massage my aching fingers.
OH squats using bar with 2 second pause at rock bottom, all done VERY carefully to keep the bar off the outside of my left hand:
4x12 double 26# kb C&J, 1 minute rest between sets
4x5 clubbell Taskmasters per hand, 10# with right, 5# with left. Left side done slow and careful for to retain the skill.
1x3 36# kb TGUs
Kelly, you are a serious badass.
40Lb dbls for both
ass to the calfs squats
pull ups broken into 3rds..full range
Toughest for me is keeping a good grip on the dumbells.Any special trick to grip/racking them?
40# db thrusters
40# 1st set up plu's (15 sets of 1)
dropped to 20#'s for rest of plu's
Again, the fact that you all finish is amazing me.
Finally completed 3 rounds of warm-up before starting WOD:
OHS 10 reps/round
push-ups 15 reps/r
box jumps (20") 30 rps/r
sit-ups 20 rps/r
used 40 lb dumbbells
5 thrusters/5 pu's
4 thrust/4 pu's
dropped to 25 lb dumb b's
5 thrust/7 pu's
decided to do some tgu after that with barbell unweighted (45 lbs)...completed 3...then did various exercises...
This was a great workout!
35lbs DB thrusters, butt to hams, no breaks, the thrusters felt easy...
I broke the first set of pullups into 3sets of 5 with 35 lbs in my backpack...the last set ended up being 3+2, so I dropped to 25lbs for the next sets, second set was 4+4+3+2, and the last set was 3+3+3...for me the thrusters felt like a rest...I accidentaly timed my warmup too, did warmup and WOD in 19:25...
I've never done weighted pu's before, by the end my lats felt like they were gonna Xplode!
forgot to mention (since everyone else did) BWT 180
Started with the crossfit warmup minus the pullups, ended up with a WOD time of 9:45 with 40# pound dumbbells for thrusters and 40# worth of plates strapped around my waist with a tie down strap. I finished off with the core strength test
35lb thrusters, no beaks
BWT PUs, 1) 10,5 2)4,4,4 3)3,3,3
I obviously need to work on my PUs!
2x 40# dumbells for thrusters; 40# of plates for pull-ups (21% of bwt)
15,12, and 9 rep rounds of:
Dumbbell Thruster (15/12/9)
TOTAL TIME= 11:43
Wanted to get under 10min, but the pull-ups put a stop to that goal!
used pair of 16k(35-36lbs) kb's for thrusters & 1kb for the chins
thought I'd be able to hook the kb handle with my foot and go but this proved to be difficult. never did more than 5 consecutive chins without it slipping off of my foot.
Time = 5:13
followed that w/tuesdays wod 3 rounds 500m row & 50 dips. Time 10:07
Pullups were mostly singles, doubles, and triples.
8:58. BW 215. Used 40lb dumbells for thrusters. Sets were broken. Still using pullup assist. I decreased the assist to 40lb, but should have done 30 or 20.
Josh Everett: HOLY CRAP!!!!!!!! To paraphrase the Army: He did more in 15 minutes than most people do all day; all month; all year!
Nice to see that Ryan and I share the same bodyweight; just wish I had his % of body fat. I have a feeling mine is slightly higher!
BW 215: Used 40lb db's as 45 wasn't going up on the pull ups!
Could have been lots faster but I tried resting during the pu's to get higher on the pull. Chin got to the bar, most of the time. Thrusters were challenging, if not so deep!
Will H.: I actually should have written my Clubber Lang quote like this:
Announcer: Any predictions for the fight Clubber?
Love that Mr. T!
Used 33# dumbells for thrusters and PUs. Only last set of thrusters unbroken. Pull ups very broken. Came in with a pretty slow 22:10, though by the last PU the weight on my toes felt like enough to seriously bend space-time and affect my stopwatch. Yeah- I wish. Smoked and spat out by this WOD.
Thrusters and pull-ups with 50lb d-bell.
15:58 pull-ups much tougher than I thought
can't kip, lol.
Found some inner strength on last set of thrusters to bust them through. For the first time, I feel like I'm "getting it." Wanted to do more (once my heart rate slowed back down to triple digits).
I used 35lbs, but I quickly realized that I needed to drop some weight on the pullups. Over the three sets, I dropped from doing them with 35lbs, 25lbs, and then freeweight. It took around 20 min. By the way, I am amazed at some the posted times. Someday I hope to finish a WOD in 5 minutes.
Ouch. My sets were broken and the weight had to go down. I decided towards the end do one extra set of each exercise because of the low amount of weigth i had to use.... workout went as follows.... I found some strength towards the end of my pullups for some reason.
Thrusters: 12@35pnds 12@30pnds 8@25pnds 10@20pnds
Pullups: 8@10pnds 5@0pnds 7@-20pnds 9@-20pnds
weigh 215, did the thrusters with 45Lb which went OK, though not real deep. Convinced myself unfortunately to just do the PU's unweighted, all sets of PU's broken in two. 11:35. Still trying to balance speed and the prescibed weight but in retrospect wish I had given a go to the weighted PU's, though I might still be at the gym now.
Assisted pull ups after first 10
Used 35# DB's and 35# plate for PU
First two sets of pull-ups were fives, not more than three thereafter.
nice work, Big Mike!
did c/f warm-up sans pullups.
all Thusters @ 35#
round 1: 8, 7 reps
round 2: 6, 6 reps
round 3: 5, 4 reps
round 1: 5 sets of 3 @ 35#
round 2: 3 sets of 3 @ 30#, 3 @ 25#
round 3: many 2's and 1's @ 25#
First two sets of thrusters were done w/ 20#DB's
last set 30#DB's.
Pull-ups done w/ 25# plate.( very hard!)
As long as you complete the WOD, is all good!
kls: 6:26 with 30#db and 5#extra on pull ups
las:8:09 with 20#db and no extra weight on pull ups
first day i attempted pull ups-all but three were jumping negatives . had an audience at the gym which did not make for a fun workout plus it was hot as crap in there. arms are already weak from the workout.
brutal workout, my time was 15:53
Thrusters used 20kg DB, R1: 9,6reps, R2: 7,5reps, R3: 6,2,1reps
Chins the 20kgs was too big for me, I used a 10kg plate for all reps
R1: 6,6reps R2: 5,4,3reps and R3: 3,3,3reps
Weather report, it probably hit 30 degrees C before 9am, heavy thunder storms over the last couple of days has put humidity at around 90%. I had to slap the repellent on to combat the mozzies and fly's in my back yard gym, exercised in shorts and sandals, gotta love QLD, AUS......:)
Good times. First workout in two days D/T 70 hours of work over the last six days. Glad that's over. Come to think of it, glad this WOD is over too.
BTW=150. 34lb dumbells. 30lbs of leg weights. Ring pullups. 07:40.
Did the WOD, somewhere in th 5 min. range.
Been working on the iron cross and my shoulders are roasted, finished with walking on hands.
thrusters unbroken, pullups very broken (4's, 3's, & 2's)
Nice short WOD for my 52nd B-day. 150 lbs, 30 lb Dbells for thrusters and 30 lbs of plates on the pullups 6:36
All thrusters at 40#
1st set of pull-ups w/ 50#; other two sets at 40#.
Thrusters - 23# (17%BW)
Jumping pull-ups w/ neg
Used 35#DBs (rounded up slightly, which was foolish. Think I've been reading Matt G's posts too long).
Like many others, the thrusters (can't believe I'm about to write this) were...easy?
Pullups...very very hard. My clever idea of putting a 35# plate in a backpack backfired. The shoulder straps cut off all the circulation to my arms. I started with triples, then doubles, then singles. Resting between reps was no rest, because I couldn't get any blood to flow underneath the straps.
Time was around 12min. Watch said 10 but I accidentally hit the off button during a thruster set.
A comedy of errors to say the least.
skipping, 5x2 minute rds., walking lunges, push-ups 10x2, crunches 10x2
I win the award for the worst time.
Around 25 mins. That time includes a "personal trainer" coming over to bug me, to see what I was doing. Even with that, still the worst time.
bodyweight 255 lbs
thrusters 55lbs, broken
pullups, started with 55, broken, assisted,
dropped to 45, still broken and assisted, not quite as bad though.
Discouraged by my poor performance, took a short water break, rowed 5k on Concept 2 for a time of 19:45
Wife, bodyweight 135 lbs
thrusters with 20 lbs, unbroken
pull-ups unweighted, assisted
Rounds of 9/6/3
No weight on pullups
15# DB for Thrusters
1st Crossfit work-out. 12 years of age.
30# db, bwt 135.
15:21. Cool down with OHS, and L-sit.
30# DB on Thrusters
30# Kettlebell hanging on rope looped around hips for pull ups. Broken set pull-ups all. Got 5 reps in row on 1st set. 98% of pullups with palms facing me. Only a few with palms facing away. My son tried it with me today and is excited about it.
YOU ARE AWESOME! Keep up the good work kid.
8:43. 50# dumbells, but only did bodyweight (240-ish) pullups. Just started up again after a two month layout, and every muscle in my body hurts except my hamstrings and calves. My first two pullups were agony, but I've learned that the pain subsides once you warm up.
Ran into Mark Henry in the gym today. He comes to town once or twice a year to study pro Wrestling. I mentioned to him that I had seen he had cleaned and pressed the Inch Dumbell. He said he would actually like to clean and press TWO Inch Dumbells, but his right shoulder is messed up. He was very nice. And very large.
My first post, after following most WOD's for 5 or 6 weeks.
Around 11:30 w/ 30lb dbs for thrusters and 25lb plate hanging from chain belt for PU (realized there was no way w/ 30 after the first rep). All pu sets were broken. Didn't think I could get so tired in less than 15 minutes.
Great Job J Glass. As recommended pullup were broken. I want to meet the person that can do this in 3:15
BW = 155 lb.
used 30 lb DBs for thrusters and a 25 lb. plate on a chain belt for pullups (I could only manage 5 reps in my first 2 minisets of round 1)
all sets broken
first time doing weighted pullups--fun!
traps very sore from the SDHPs of yesterday, wow; glad they didn't affect this workout.
15:02 80# thrusters
25# pull ups broken sets
body wt. = 200#
40 LB DBs
Pullups broken (and hard!)
Last set of thrusters broken
congratulations to J. Glass!
9 & 8 years old.
Assisted Pull-ups sets of 6/4/2
DB Thrusters 2.5# weights sets of 6/4/2
p/u sets quickly degenerated into a series of ones
John: BW=190lbs, DBs=35lbs for thrusters and pull-ups, Time=9:50
Chris: BW=130lbs, DBs=20lbs for thrusters and bw pull-ups (mostly negatives), Time=10:35
Joe: BW=170lbs, DBs=30lbs for thrusters and 1st set 25lb then bodyweight for pull-ups, Time=10:38
I warmed up on the bike and did dips, "the bear", OHS and curls. Finished up with 25 consecutive bench presses with 145lbs.
BWT: 200, DBs: 40, dip belt w/ 40 for the pullups.
i was shootin for the 10s but the pullups held me back. i was really shocked at the relative ease of the thrusters.
25lb dumbells on thrusters
pullups on rings (no weight)
Jonesworthy for everyone at Brand X today.
20 minutes with slightly reduced reps, 20 pound db, and jump assisted pullups.
PLUS I almost got my first pullup by KIPPING! Heck I didn't think I could kip and I got about 1 inch from chin level!!! Crossfit rocks! I haven't even worked on pullups for a couple weeks. I was just trying to show how to do a kip, not really thinking I could do it. AGAIN. I will my first dead hang/kipped pullup sooooooon.
(Not eveyrone modified...only the pack and puppies. Big Dogs did JW as prescribed and I think the ladies class in the morning did, too.)
Used Metolius rock rings, most of the reps in 4 finger holes.
Still a CF newbie, I lightened the dumbbells by 10# apiece and did bodyweight pull-ups.
35# dumbells for me. bdy weight 168 time 9:00
20# dumbell for Connor. bdy weight 85 time 12:45
Man, those pulls were horrendous. First 7 or so were as RXed, then I dropped down to 20lbs from 27.5lbs (BW of 140). Thrusters were all exactly as RXed (and unbroken), but were still a bit more challenging than I had anticipated. And here I was thinking I'd breeze through those ones.
Pulls were an entirely different story. All sets horribly broken, and I eventually had to take as much as 45s rest to just crank out another single.
15kg DB thrusters
5kg plate on belt for pull-ups
These workouts def punish those of us with a little extra fat around the middle or bigger thighs. All you 165lb guys, wtf? i haven't seen 165 since high school. you should be doing more sqauts and DLs or kickboxing to develop some leg mass....
BW=205. 40lb DB. 10 mins flat using 210 hammer strength pulls. strict form (ie no equiv to kipping or swinging and jerking the bar down). alternated grip on pulls; palsm out, in, 45 deg.
13:36 as perscribed 1ith 35#'s on both exercises
Truly humbling. I'm a wuss.
40# thrusters and 35 lbs around my waist.
only made it to 8 on first round of pullups before I started assists with slow negatives.
Just about everything broken.
13.26. Pull-ups unweighted, thrusters done with a gas bottle weighing (at a guess) about 20lbs.
Need to improve my pull-ups!
13.46 thrusters with 14 kg dumbells
"I'll do it tomorrow" - Rocky Balboa
"There is no tomorrow!" - Apollo Creed
9:04. I used 2 15# dbs for thrusters (bw=125) and pull-ups were assisted with 42#. Physically lacking any kind of energy today.
bw: 72 kg
13 kg dbs for thrusters and pull-ups
A very slow 16:41.
thrusters 40 lb dbs first and last set unbroken
pullups with 35 lb on a belt - mostly doubles and singles.
warmup - 3X: OH squats 5x@ 45; 15 situps; 10 back ext; 5 dips; samson stretches.
Once again, pullups are the weak spot; however, I am quite happy with getting through the thrusters in the first and third set without a break - progress!!!
Used 45lb dbls for thrusters.
Attached 45lbs around my waist for pullups.
Had to drop from 40lb to 30lb after first set of thrusters. My left arm would not cooperate after all those dips yesterday.
All pull-ups without weight, but unassisted.
I promise to stop all my marathon running, and do more deadlifts and kickboxing this year so I can be like you. ;)
BW = 170#
db thrusters @ 2x35# 15,12,9
wgt pullups + 35# 15,12,9
time = 7:56
all pullups sets broken.
worked new cf challenge afterward:
- first time i've done multiple reps > BW
BW=210 => 45 lb DB's & 46 lbs in Navy seabag strapped to the front vice back...better balance for palms-facing pull ups.
thrusters unbroken, pullups all broken
swam for 30 minutes then WOD
time was 11:48
30lbs on thrusters and first set of pull-ups, no weight on last two sets of pull-ups
10:31. 35# thruster and 35# pu. some clawing at the pu's on 10-12 and 6-9
8.5 minutes, BW 155, two 30#dbs. Fun workout, hard but fun.
My brother got 21 minutes with some subs, his first WOD. Nick, if you read this then HI!
BW=180, so I used two 35# DB's.
Broken sets, very ugly, but got it done.
Pull-ups unassisted to 7 reps on 1st round, 3 reps on the 2nd and 3rd rounds. I had the DB hooked behind one knee and used the free leg for jump assistance to finish off the round. Incidently, my pull-ups bar is a swingset that's as high as my forehead, so I have to bend my knees anyway.
13:41 as prescribed with 40 lb dumbbells
Lots of singles with the pull ups
Thrusters were all unbroken sets
Forgot to add to last input
Rowed 5000m in 22:07 after WOD
Here's one I was good at. BW 155. 30lb db's
40lb DB's for Thrusters all unbroken
20lb for pullups all very broken
Wanted to do 40lb for pullups but would still be there.
bwt 112; 25 # dbs for thrusters, 25# plate for pullups.
Clubs to warm up; 2 hrs of snow removal to cool down.
Foolishly, I went into this with ignorant thoughts of ease! SYKE! Started with xfit warmup ...
DB Thrusters: Started off with 50# DB's; found out within 10 reps I was going down to 40's ...
All broken sets; Xfit has toasted my shoulders within the past week!
PU: I hung and attempted the first rep with a 40 on my foot and failed flawlessly; settle to a 20 and drove on. All broken sets; By the end of the workout, I was getting almost to the top and holding then more or less doing negatives.
Nevertheless, this one sucked good for me
Cooled down with HSPU attempts and spinning for 10 minutes
Modified Crossfit warmup
Used 40lb DBs for both thrusters and pullups (only one on the pullup though...) All sets of pulls broken.
Finished off with HSPU and spinning w/ Heath.
Bodyweight 175, 35 lb dumbells for all reps.
How can 2 simple exercises kick my butt so massively?
Used 35lb dumbells. BW 180. I didn't do weighted pull-ups...just regular ones. Finished with some OHS for the CrossFit challenge.
BW 64.5kg. Used 13kg DB for thrusters and put 13kg of plates in a backpack for the PU.
12:21 but didn't finish reading wod, so PUs were unweighted. used 35-lb DBs for thrusters. all thruster sets unbroken.
BW 152, 35-lb DBs. Holding the DBs at the ankles added hamstring work to the pullups.
used 1/5 bw 88kgs
so 18kgs dumbells
became far far heavier than 1/5 by second set!
in second set dropped dumbell for pull-ups after 6 reps so went to bodyweight only for remainder second and third pull-up sets, still very hard
used 40lb db for thrusters
used 20 lbs in a backpack for pulls, could not do one pull with 40lbs
Used 32.5 # dumbbells for thrusters
subbed prone body row for pull ups...b/c I suck
15-12-9 took me a little under 8 minutes