Josh, we knew you were out there . . . you don't have to hide your face.

Looks great . . . you going to train us when you get back to CF NYC?

I have a rare opportunity to have access to some rope (actually long vines on a banyan tree) tomorrow and I'd like to sub pull-ups with rope climbs.

Anyone have any ideas have rope climbs would equate to 30 pull-ups? I'm thinking 2 climbs (on a 15' climb). Is this about right?

Who is the girl in the orange? Awesome physique!

What could I sub for Wallball Shots?
Thanks-

Andy see Lynne Pitts' Offical CrossFit FAQ

3.4. Substitute for wall-ball throws?
The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it's still quite different.
Better to follow David Heyer's directions for a homemade medicine ball:

1) take an old, or cheap, basketball
2) cut a slit in it
3) stuff with sand
4) sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape) This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.

T. Cam, thanks alot!

Awesome, Awesome, Awesome seminar. Thanks Jeff and the rest of the Brand X crew.

(that is Eva in Orange)

SOOOOOOO much fun and applicable for almost anyone! Jeff and crew are superb instructors. If you ever get a chance to get in on their tutelage...jump on it!

Looking tough, Eva T.!

I 100% agree with Eva. Today was outstanding! Thanks everyone from BrandX and CF!

You realise that for those of us who like to tear it up on the weekend, this WOD is going to kick our a$$...

THANKS!! :) we need it

Rriiiigggghhhtttt. I'm lucky if I can do 30 pull-ups in 5 rounds; but you want 5 rounds of 30??? Better schedule a couple of hours for this baby, and pick up more Tiger Balm while I'm at it!!!

Something tells me I won't be bending my arms after tomorrow. Oh well, I can always pour the shampoo on the wall and then rub my head around in it.

David B.-

That was really funny. You could just shave your head.

-D.

Hi all,
Workout as follows

Lisa Wall ball 16#'2x20x5, Lat pull down(105#'s) x30,30,20,20,20. Duration 20:00. Bdw. 59 kilos.

Jon {DB PC&PP 35#'sx13, pull-upx13}x11. Duration 22:41.
Until tomorrow...

18:05. Last round was tough.

started wod's with the last on cycle. kicked my ass hardcore, but loved every minute of it...except for the pull ups. anyone have any advice on getting stronger and being able to do a more respectable number? i'm maxing out at 5 :-(

Subbed a sand-filled and 100mph-taped soccerball (the cave gym in Iraq is short on medicine balls AND basketballs), did 15 PU vice 30/round (my weak spot), all sets PU broken, all sets wallball unbroken, time 19:14. Ouch. I think the shower is going to be a workout all its own for a couple days.

21:00 replacing 40 lb dumbells for medicine balls since I don't have one. this was really tough.

cfwu x3 w/ reduced pullups

WOD: 18:50...my ball is actually a bit over 25# but thats really only fair since i way ~210. pullups limited me big time. i figure 10:00 is pretty much maxing this one out...mad props to anyone who gets even close!

squat form work later.

20:26 as modded:

5 rounds of

25 Dumbbell thrusters (2 * 10kg)
30 Pull-ups

Last round of pu's used slight kick assist for about half reps. Then joint mobility.

Cheers, kempie

Forearm is still ailing (hurts to push or pull), so I did...

3 rounds:
35 double unders
run 200m

19:00

By the third set I started to figure out how to do double unders when fatigued, so it was my fastest. Might return to this one in a few days (maybe even doing the full 5 rounds!)

cfwux2 I added tabata double unders to the wu..
1st round 6-3-9-3-5-4-5-4
2nd round 6-7-6-6-8-6-6-5

WOD= 28:19:44
20# wall ball shots 25 times
pullups
ring pullups rd 1 10x3 rd. 2 6x5
bar pullups 3-4-5 all 10x3

Eric
Props to you for getting 18:50!!

My time 29:29

Managed slightly, but only slightly.
Plans to meet other meatheads for some strongman training later.

Wall balls easy, unbroken
Pull-ups broken into 5's

Steve

Holy mother-of-hormone-release Batman!!!

28:38

5 rounds:
20 x 45# bar thrusters - (no med ball)
30 pull ups

Sets broken bigtime.

22:53

First WOD ever! I just started crossfit and this was cool. Arms very pumped!

Subbed basketball and rucksack with 2 kilo plate for the medicine ball - which I don't have currently.

Basketball shots were too light. Next time I take 10 kilo or make a real medecine ball.
First set of pullups were a straight 10 reps. Second set was broken. From third set on I did jumping pullups, couldn't do any more regular once: I'm strong enough (see first set), but don't have that strength-endurance yet.

Goals: Use crossfit as prep for upcoming volleyball season. Playsed with crossfit alike workouts in July and it felt good (pullups, dips, squats and beach runs in rounds for time - fun, hard, good sweat and felt well conditioned)

Do most people use the kipping or deadhang style pullups for these workouts?

Another "Thanks" to Jeff,family & crew for the great seminar. I loved it!

And, to Coach, Lauren & all @ CFHQ for the opportunity to hang with such inspiring folks. :)

PS Jenny... I'll come see you in Scotts Valley after October.

Kipping usually, just because it makes things go faster and thus increases the total amount of metabolic suffering. But you can work/mix in deadhangs if you so desire.

21:03. Used my 26# home made medicine ball.

1 Hour
all pu's in sets of 5

Correction,

Lisa did 5 sets of 25 (not 20) in the wall ball. Lat pull down was the same (105#'s for 30,30,20,20,20). Duration 20:00.

WOD

A beefed up Fran
Subbed 20 lb DB thrusters for wall ball
14:09
next time use 25

Gina
subbed 10lb DBs
24:03

25:49. 40# bar thrusters and 15 regular and 15 jumping pullups per round. My kip is getting stronger but I don't have the successive rapid fire technique yet. Regular pullups broken into sets of 5 and thrusters broken generally 10-10-5. Ended with hollow rocks.

time 21:38

subbed 2 x 10kg dumbell thrusters for wall ball

Holy F'ing S!!!

33:18 as Rx'd (outside, 94 deg)
-subbed single 40lbs db for 20lbs wallball shots

i've discovered kipping and fallin in love.

Is this the self-punishment you were referring to, G?

As prescribed
23:34
pretty tough

Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target
30 Pull-ups

= 14:42

*alternated sets with 12# and 20# ball

25:26...this workout was a beast-and-a-half

Subbed barbell thrusters (45lb) for medicine ball shots

21:28

This was an awesome workout. Just as I was about to puke from the wallballs, it was time to go to pullups. Just when I swore I would never do another pullup, time for more wallballs. Awesome, full body, metablically challenging workout.

Mike Donnelly

Ditto the Holy F'in S!!! comment.
Self punishment at its best.

WOD 26:56:07
Pull ups broken like a cheap record.
Sub'ed 40lb Thrusters for WBS (unbroken)
Had to go to alternating jump pull ups
for reps 90-150. I would jump up using only
one leg at a time with emphasis on the negative.
Already looking forward to the next rest day.

At home, no medicine ball. Sub 2x20# DB thrusters. Pull-up bar attached to door frame, so no kipping if I don't want to have to do home repairs later on.

32:47

everything broken and most pull-ups were jumping negatives

WU with a mile run and cool down with a mile run.

As usual, pull-ups are a weak point. No pukie, but I thought I was going to weep a time or two.

17:55
BUT no wallball so I did 25reps x5sets sqts with a 70# heavy bag & the 150PUs... 30x5 as Rxed

21:09

subbed 20lb DB's thrusters for wall ball

16:07 - using 20# wall ball with 8 1/2' target, all reps butt to ankles. I was panting so hard on this one that I had time to record the times per round: 2:23, 5:57, 9:28, 13:00, 16:07.

This was a good one.

For some reason that was close to the hardest workout I've ever done....took me forever.

I subbed 45# bar thrusters for the wallball. I usually sub a 25# or 35# plate...but decided to go with the bar this time. I've also been dealing with a pain in the front of my left shoulder...during the workout it seemed to migrate to my left bicep...hurts like crazy now after the workout.

Given all that, sets were broken. The heavier thrusters sapped me on the pullups. I even sat down a couple times in between sets (something I don't usually let myself do).

46:08...awful time.

No ball; subbed two 20lb dumbells. All sets broken, and last pullups jumping.
22:20 Oy vey.

Hey, where is Matt G? Haven't seen his humbling posts in a while.

I was wondering the same thing Matt.

26:14

pullups very broken

20 min stairclimb
xf wu x3 with no PU

WOD with 23# homemade ball (man I was wishing it weighed 20!)

28.45, only two of wallball sets were unbroken (1 and 3), most PU's was 11

20 min yoga stretch post wo

18:24

had to substitute thrusters for wall ball, gotta question about this i read above and previously that the appropriate sub for wall ball is the db thruster, 1 or 2 dbs, 40 lb total weight or 40 lb each? ive been using a 35 lb plate because it most closely replicates the movement

pullups killed me, did 30 in the first round that had to go to gravitron. by the last 2 rounds could only get 15 Pullups.

what a great workout. i stayed up late last night just so i could see the pain in store for today. definitely not disappointed

jeremiah

21:18

great weather for this workout in albuquerque.

23:10
subbed 12lb med ball
some jumping pullups, not many
did some sprint work and one arm overhead mb carries

16:40

Subbed 45# bb thrusters for wallball shots.

All thrusters unbroken. All PUs broken. Got a new PR with 25 consecutive PUs on the 1st round.

holy crap.

32:06

deadhang PU's (23/30, 13/30, 10/30, 8/30, 8/30) then remainding numbers I did with 110# lat pulldown. Subbed thrusters in for wall ball, 3 of 5 sets broken. Almost puked all over myself, but feel great now.

subbed 45# barbell thrusters

22:20

weak pullups today. 4th rnd almost all doubles, last round almost all singles.

25:00+*

unfortunately, i didn't approach this WOD with much confidence. i was intimidated by the volume. even in sets of 5, it seemed out of my reach.

*so the plan was to limit each round to five minutes.

*and I didn't complete all the pullups - 20,15,9,12,15. I'll work with more discipline, and a better attitude, next time.

after several minutes of rest, I did eventually complete the missed pullups. not timed.

later, had a blast walking with heavy dumbbells and tossing the medicine ball with Mike Donnelly.

Completed 4 rounds, not 5. 1 h, 9 m, 50 s. Many interruptions, which I gratefully and shamelessly welcomed. While embarrassed to be so slow, I'm also happy to hit a pullup PR of 120. When I started CF in March, my limit was 2 sets of 5. How exhilirating to find a system that actually produces results! Many Thanks to Coach and all the contributors.

that's great progress gpitluck. keep up the great work, it's motivating.

I didn't have access to gym today.
I did 5 x 15 dumbell (20kg) thrusters and
5 x 15 ab-wheel? stuff?
for time of 19m26s

150 pullups in less than 20min, no way I could do it... you guys (and girls) are ANIMALS... I'm so not worth thee!!!

17:55 for 4 rounds (my brother told me I had done 5, and I didn't quite trust my memory at a pulse of 180).

Subbed 20lbs dumbbell thrusters for wall ball.

19:52 all sets broken except the first round of 25 wall ball shots. Pullups done in all sets of 10. Pukie punched me in the gut with 20 pullups to go.
Here's a question, I know if you don't hit the target it doesn't coun, technically speaking of course, because coordination is one of the 10 pillars of fitness. But, what if you throw it over the target? This only happened on the first one or two after my pullups but happened none the less. So do I count them?

Jeremy

After 3 hours of surfing, I wasn't feeling it.

4 rounds in 20 minutes of:

20 Wall Balls
20 Pullups (half strict/half jumping)

57:48 as rx'd, and proud of it. 15 min elliptical warm up.

Completed in 19:00. Had to sub 10lb thrusters and assisted pullups. Bodyweight=165lbs, after assist weight=85lbs.

Thanks for the shampoo trick David! I think I'll get to use it.

David B.: 34:06 as Rx'd

Adam B.: 34:00 w/jumping PU's

Leanne B.: ~20 min w/assisted PU's & 10 lb med ball.

-While I was outside doing the WOD I lost a couple seconds b/c a friendly gent was kind enough to notice that I "wasn't getting everything out of my pull-ups" b/c I was kipping. Thank you Mr. Pull-up quality control man, thank you.

-I appreciate the tip on making the med ball out of a sand filled basketball. It worked great.

Oh yeah, great idea for a T-shirt while I was doing the WOD today:

CROSSFIT: "What about the cardio?"

It wasn't pretty and it sure as hell wasn't fast, but it got done:

42:54

First set of wallball unbroken, everything else broken

CFWU x 3 @ 10 reps (Modified - no pull-ups or dips)

37:42
Subbed 2-20# DB thrusters for the wall ball
Pull-ups were broken into 3s & 2s. (Major blister action on both ring and middle fingers. This happened during 3rd round, which made it tough to grip the bar for 4th & 5th rounds. Slowed me down alot.)

Some strongman training this aft.
650lb tire
440lb sled
240lb log press
215lb farmer walks

The highlight was getting the 265lb Atlas stone onto a 56inch platform, twice.

The big dogs were doing 315lb farmer walks. :)
I tried, but failed miserably.

Steveo

i re-introduced myself to the gravitron on round 4. i haven't been on that thing since my second week of crossfit 6 month ago.
-time for a week off. my workouts have been mediocre the last couple of weeks.
31:28

-tklink, dave k, kelly moore, and any of you in the 20 minute area, you are killin' it guys. just awesome!!

5 rounds for time of 15 * 2 by 12.5lb thrusters and 30 pull ups, 25.20.

13:45

Wallball sets unbroken

Pull-ups first set 25/5, after that sets broken into
15's,10's & 5's.

Nice workout!

Thanks Coach

D. Knutzen - don't feel bad. I did an extra set of thrusters and another 15 pulls before I figured out the count.

D. Silver - I may need your shampoo/hairstyle advice after this one.

Doc B. - I'm in for one of those t-shirts; and great family effort!

Had to break up the PUs
Sub the WBS with 45lbs barbell thrusters
Can't quite get 30 PUs in a row or 150 straight.
I'll work on it coach!

26:52

I am still alive!!!! Time 17:07

32 minutes

Ouch. PUs weren't with me, today. Need more sleep.

First workout - prep for the ICS meet on Saturday.
15 # clubs: 10 min mill test: 145/145
30 min rest
10 min swipe test: 125 (100 to first break). Worked up a nice blister.

WOD as rx'd: 19:51

correction: not quite as rx'd; my wallyball target is only 8'.

15:28
Subbed db thrusters (2x20#) for Wallball.

Wife:19:59
20# DB Thrusters (2x20#) for Wallball & split half kipping/half jumping pull-ups per set (15/15).

19:47

Subbed thrusters with 20 lb dumbbells for wallball, broken sets on pullups.

Ugly Ugly Ugly
no energy tonight.
My body felt double it's weight...
did middle 10 p-ups pulldowns (have never done that before)
22:14
gonna manhandle tomorrows WOD or die trying

18:15

Was on pace for a sub-14 min time 3 rounds through, but the pullups really started taking a lot of time.

14 lb ball- heaviest they had

Very good numbers Lynne.....looks like MS ranking for you!

first post 29:45
all broken sets
15lb. ball

16:00 min

Either 16 or 21 minutes (I was in such a fog I couldn't remember what the clock was when I started). More likely 21.

Only did 20 pullups per round (100 total), or it would have been 121 minutes. Wallball as Rx'd.

Did the pullups as L-pulls, though.

21:08
The only sub was I did 30 wallball instead of 25 per set.

Ran 10 k : 48'27"
With no internet access at the beach this week, we (brothers, cousins) had a great time with the workouts we could do with nothing but rings , dbells, and kballs. Did Tabata +sit ups (saw it before we left), Couplet of 1600, 800, 400 run and thrusters (which I will call Bryson as my cousin's wife smoked it at 15 flat) run 5k (22 min), cindy, Fight gone Bad (very fun with a group of people! - I have always done it solo), Helen, and today's run. Only one rest day, felt great every day so kept going.

Also managed daily ocean kayaking (had a 7 foot shark swim around the boat when i was 3/4 mile out - very eerie), chasing kids, digging holes for kids (crossfit shoveling) swimming, and put up 6 snow fences, played golf,etc. Very active week, turned on 5 skeptics to xfit!

14:39, but...I couldn't get into the gym at work today so I did them at home this evening, so the wall shots were with a 22# basketball against an 8' wall(not a 10' target). Also, I don't have a chin up bar anymore, so I did the pull ups in an unfinished door way, using the top 2x4 to hold onto. The pull ups had terrible form as only my fingers could grip the wood; my fingers hurt too much to think about form and range of motion. Very broken sets with only one cut to show for it. Time to buy those rings, I think.

26:43 as prescribed, did this in the afternoon due to other obligations this morning. I like working out in the morning better.

31:50

High gravity day for pullups. Very hot out. First real WOD in week and a half, took it mellow. Enough whining.

17:02

Pullups assisted after 1st round.

26:56

um,...ouch.

17:35

subbed 25 lb dumbells for wallballs. Definitely jumping after 1st round.

I've been doing crossfit for a week and I love it. Thanks, Jamie.

(Tip: check local elementary schools or city parks for different types of pull-up bars. There are even stationary rings at the school across the street from my house.)

18:15

Nicki had her 10 year class reunion last night and the 3 vodka tonics I had felt great melting out of my pores on this one. 5 rounds was mean!
Robb

18:55

subbed 45lb bb thrusters for wallball.

Tough WOD. I love the wall-ball & pullup combo's. Total time was 9:44.

The Krav Maga seminar left me tired and sore! Jeff Martin is an awesome combination of master instructor, athlete and combatives expert. Thanks Brand X!!!

29:40 as Rx'd using #45 thrusters unbroken

hahahaha, i knew it!! sub-10...freakin sweet, Greg!! absolutely amazing and inspirational!

Robb- I'm with you. I had about 7 shots of Jagger and an Adios MF to top it all off last night. Drinking and Crossfit don't mix:)

Me: 25:42 10# ball
Tracy: 30:55 6# ball

plus 1/4 mile run between sets running from wall to bar

10 rounds of Mary yesturday means that today will be a rest day for me. Going to attempt this tomorrow.

Absolutely awesome Greg!

Stood "nancy" up friday so i payed her a vist today as shoulder still not quit up for wall ball.

Had to reduce load to 5kg on broom stick for OHS
Total time 14:48 a whole 4.5 min quicker than last time, but also 20kg less.

Put power rings up today. Ist time the smith machine has been used :P and did some body row practice.

On Vacation--from work, not crossfit--this week...will need to improvise on equipment, though I did bring 2-1 pood KBs. Very good gym in Hood River - "Big GYM" - many Olympic skiers train there during summer ski season on Mt. Hood.

AM - 3+ mile trail run, followed by KB swings, presses, snatches, and renegade rows/pushups.

PM - 15 mile round trip on the road bike - Hood River to Mosier via the Twin Tunnels route. Stopped in Mosier and did 30 ring pullups and 30 dips.

Run-Fairmont Canyon-Alki 47min

*MODIFIED* Five rounds for time of:
45 Lb. Thrusters - 25 reps
30 Pull-ups (w/100lb assistance on gravitron type machine)

TIME: 23:03

23:39

Subbed knee-to-chest jump squats for the overhead squats.

I mean the wall ball shots.

modified a bit as I didn't have any weights available:

4 sets of
21 jumping squats in the sand
30 pullups (combination of Pavel's ladder and 3 sets of negatives on a 6" diameter bar)

added a 5th set of squats but my arms were fried

time was somewhere around 24min (forgot to time again)

Classic post David B. That has happened to me a couple of times as well.

I will have to double up tomorrow and do this one in the morning with elizabeth in the evening.

I have my brand new homemade medicine ball waiting.

21:15

Had some trouble with those pull ups...

only had a 12 lb.ball

13:50

Jeff

23:55.1.

Finished making my 22lb sand bball for wallball and I get this wod! Awesome. Used 12' treebranch as target, and ugly scarred treebranch for pullups (left hand bleeding profusely and took my time to the hole).

19:31

Had to use 15# ball (gym did not have a heavier one).

This one was a real killer!
27:10
Subbed 2 x 20 lb thrusters for wall ball; pullups very broken.

25:10
sub'd 22.5 lb DB thrusters

33:10
Used heaviest ball the gym had (10#) shoved straight up in the air (10'-12'). Legs are wobbly today.
All pull-up sets broken.

40:00

Lots of help from the machine with the pullups.

15:10 as rx'd with 22# homemade ball
warmed up with 155 x 1 snatch
205 x 1 clean jerk
230 x 1 ft sqt

19:57
Subbed 25# DB Thrusters for Wallball
Deadhang pullups

bw 225
Alt 5000
20 min
30 lbs db thrusters instead of wallballs

well I wasted so much time with errands and mowing the lawn that barely left enuff time to workout before I had to go to work...

as a result I had to modify the WOD...cut it back to three rounds...used a 12 lb MB and logged it in at 15:01...all pullups broken. Feel like I would have been around the 25-28 minute range for the complete WOD.

17:26 finished

Subbed 120 lbs. pulldowns for pull-ups

Time: 19:39

Today was CrossFit lite due to my back being a bit aggravated from gymnastics earlier in the day.

5 Rounds:

20# Dumbbell Thrusters, 15 reps
Pull-ups, 20 reps

Total time was 17:06. Even in the "lite" version this workout was a beast! Thanks Coach and Lauren.

Thrusters with 20# DB's

3 rounds= 19:55

22:00

Wall Ball (16lb.)
Pull-ups (Rings)

paresh: 16:47
leo: 16:41

here's the thing; we had a 15# ball, and a 20# ball, doing the work out seperately: not an option, going head to head for us is essential. so we switched exactly half way through. doesn't matter though, we rock.

sub 12# medicine ball with 30 reps
PU's broken into sets of 10
1st 2 sets assisted 28#
3rd set assisted 34#
4th & 5th sets assisted 40#

22:28

As Rx'ed: 27:52 - The pull-ups could have been done faster. I started this one at 10:00 PM and didn’t want to be up until 2:00 because I couldn't get to sleep.

day late (as promised)

21:00

subbed thrusters with 2x20lb dbs

Couldn't get into the groove today. Did 'lizzy' a couple of hours later. I'll post on today's workout.

Don't know what came over me but I left work early, at midnight, headed to the gym and went for my second WOD of the day (started with Elizabeth at 1500). Everything as Rx'd. That's a HIGH target.

18:15.

Felt cool working out in the dark for a change.

-D.

Feel a little silly, did wrong work out.. 400meter run 25 wall balls for 5 rounds each time as stated above. Reading, it helps..

18:21
Nasty
20lb db thrusters

12:55 with a couple caveats:
1) only had access to a 12 lb ball
2) did jumping pullups, last two sets were more jump than pull
for some reason i think the jumping pull-ups fry my forearms more than regulars
also, this one tired me out a lot more than i initially appreciated, thought i was doing pretty well for about 20 minutes then hit the wall!

45:45 Pu's still killing me and my time. All Broke

20# Wallball best at 18/7
Pu best was 7

used 45lb barbell
pu's (15,10,5)
21:51

Ran out of time today
Only had time for two rounds
Had to use 6Kg MB

32:33

first round 25 (20 lb) wallball shots 10/10/5/5 pullups
every round afterwards broken into sets of 15/10 wallball and pullups by 5s.

Subbed 36lb one-kettlebell thrusters for Wall Ball.

The first WOD to beat me. I truncate all "for time" WODs after 30 minutes. This one got me at 30 minutes with 27 pullups left to go. Pullup sets were broken well (sets of 4-6) until round 3, when they stopped me cold. The first two and the last sets of thrusters were unbroken. The third and fourth were not. Great workout, overall. This is one I should try again a few months from now.

Random Training note today: 7 Handstand Pushups - PR!

35:00 mins
all broken sets
pull ups 3x10 each round

18:40

sub'd 45# bar thrusters for wall ball (all unbroken but tough)

All pull-ups broken...mostly sets of 10 after the first set.

John 40:27
JR 42:15
Brent35:??

All ring pull ups. Didnt realize that there was that much of a difference in the two, but man that was a smoker.

16:40 almost 5 rounds of
wall ball x 25 10# ball(felt like 20 # by round 2)
probably 7-8 ft target
gravitron assist pull ups x 30
died the last 20 pullups- literally couldn't do anymore

41:22.

misremembered the WOD and gym's biggest ball was 12lb., so

Hark:
R1
20 WB
10 PU 100lb assist all rest 150lb assist
R2-R5
20 WB
30 150lb assist pull-ups broken up. Stopped over and over again due to forearm burn. Good thing was I kind of learned kipping due to burning desire to cheat.
Time: 23:19 The wallball part was easy (lower weight and reps than rxed after all.

Rick:
Same as above on time and reps. Rick had more trouble with the wallball and less with the pull-ups.

Had some MAJOR trouble with this one 42:37. wow that was not my best effort. Can only get better from here right.

20:03 as rx'd

Was really bummed not to break 20 mins. Had an eye on the clock most of the way through, so I can only blame poor management.

Pullups really hurt today. Lats and biceps were burning, but I think that was from slipping in "G.I Jane" on my rest day yesterday; I should've planned ahead.

21:58 20lb db thrusters

Times for each round:

2:09
6:30---Got interrupted as someone stole my 20lb db so I had to search for almost a min for a new one
11:56
17:18
21:58

bw 210, age 45

Short on time, did 4 rounds in 17:30.

25:50
used a lighter ball and all sets of pu's broken.

90pullups and 100 wallball shots in 19:57
i didnt finish because i had to do the workout outside and started feeling dizzy and was sweating profusly but this was a good work out anyway

PUs/WBs
30/20
25/20
20/20
20/20
20/20
all completed in 31:30 still sick, quite a beatdown from what i'd expect.....recovering (from the illness, not the workout)