October 30, 2005
50-40-30-20 and 10 rep rounds of:
Wall-ball, 20 pound ball
Slam-ball, 20 pound ball
Post time to comments.
On Wall-ball and Slam-ball dropped reps don�t count. Slam-ball reps must be caught on first bounce. Wall-ball target is ten feet above floor.
Catch "Combat Gymnastics" in November's CrossFit Journal.
"Dimas", courtesy of IronMind
Posted by lauren at October 30, 2005 6:59 PM
Is this WOD a Trick or a Treat? Gotta love Halloween CF style!
I don't have the right kind of medicine ball for slam-ball...is there a standard sub for it? I've seen KTEs used in the past, but I'm not sure if that's the "official" sub. I did search Lynne's FAQ, but nothing was mentioned.
omg... awesome WOD. But, i think im going to sub the Slam Ball with kettle bell swings...
I think Dimas' performance must have been what was producing the the "omfg!" reactions in yesterday's picture.
What is the sub for slamball?
What a coincidence. I was just re-viewing that video last night. It is just awesome to watch someone casually power snatch my 1RM deadlift.
That video is a keeper. It's great to see the things that I make pathetic attempts at on a regular basis, done well.
Based on the archive picture. It seems that db or kb swings would be the most representative sub.
Well... I will tell you this, kettlebell swings are a good sub... Here are the times:
20lb weight vest
20lb kettle bell swings
6 Kg. wall ball shots
20lbs. weight vest
25lbs. kettlebell swing
5 Kg. wall ball shots
Any other subs for slam ball besides kettle bell swings.
What about slamming a dumbell into something soft like moist mulch or sand?
Um... probably not. It would be hard to catch the dumbell. Just sub with kb swings or sub in a different workout...
I could watch that video of Dimas all day long.
Do people use d-max med balls for slam ball, or are they not "bouncy" enough? Thx.
Making it look easy
Have had a shortcut to that video on my desktop for awhile.
A man 80lbs less than me making me look like a chump.
Will be doing cleans as well as todays workout.
Only 10lb ball to do wall-ball with, so beat myself with 1 pood kb swings instead of 20lb slam-ball
That video is awesome. Not a missed step and like a machine. My coach likes to keep the bar loaded up so after our workout another guy and I tried to deadlift the 200 kilos. To feel how heavy that weight is and to see someone sling it around with ease is amazing.
I was thinking of beating up on a tree stump with a sledge hammer in place of Slam Ball. Make sense?
Subbed KTE as suggested by Matt G.
Bill S - that's awesome. I'd watch for the nasty blisters that may develop, say, if you have the tender hands of an accountant, as I do.
oh, and the last time I may have started whacking (like a madman) with a sledge hammer, the cops pulled up...and apprehensively asked if everything was ok
My neighbor gave me his post-hole digger yesterday; maybe that will be a good sub for slam ball. He must have known what was coming!
dimas is just, plain SICK!!
did you see him reracking #375? and the front squats effortlessly looking with...was that 200 kilos???!!!
all that and all it takes is a 9 kilo medicine ball to make me cry :)
Due respect to those subbing with DB/KB swings...it's all good, the work counts. But with a DB/KB swing, the effort (at least most of it IMO) is focused on accelerating the DB/KB upwards. With slam-ball, you're accelerating the ball into the ground (downward) as hard as you can.
The two seem totally opposite to me.
I dont have the wall ball slamball set up so i just did DB front sqts & then Tabata rows
Wilma is finally over for us here in SC... our daughter & son in law returned from Cancun late Thurs pm .. after spending 5 days in an evacuation shelter there...fortunately there a lot of thoughtful ,kind people out there willing to help strangers in need... Thanks who ever you are!
What an incredible video! Thanks, Coach!
That is an amazing video!
Unbelievable video! So Freakin' cool. Dimas seemed to breeze through the movements.
Unbelievable video! So Freakin' cool. Dimas seemed to breeze through the movements.
FWIW, I've subbed 'chain slams' for slamball before. Two 6' lenght of chains (about 10# each) quadrupled up. The same ballistic downward movement is replicated pretty well, IMO. However, the accuracy component is taken out of the equation (don't have to worry about rebound/catching). Works the grip REALLY well though. One other caveat - you have to use caution on the backswing ;-)
Hope this helps,
cfwu x 2
wall ball: 50-40-_-20-10
It would be my guess yesterday's (Saturday, 051029) "omfg" pic is watching that exact same video. Yup, that's my reaction.
"OMFG", that's some superhero type of strength right there.
Sub'd Thrusters and DB Swings @ 10#
My ball is an old soccer ball filled with sand and lead shot(weighs 24 lbs.) There's no way I was going to slam it on the floor, and it's raining outside. I did a ball swing instead, between my legs. Hit myself in the face once and the neck once in Wall Ball, but got her done.
19:31 with 2 min. rest between sets or 27:31 total.
OMFG is right. That guy in the video is like the same size and me, and he makes it look ridiculously easy.
I have a new inspiration/motivation in strength achievement!
Off to the gym for the WOD in a bit. Sadly, they only have 10lb balls, and I probably can't slam them... :( I'll figure something out.
subbed dumbbell swings for slam ball
wore 4lb weight vest
Modified WOD, due to there are no medicince balls at 24 hr fitness. Completed Front Squats and Single leg step ups.
65lb front squats x 10 reps (2 rounds)
75lb front squats x 10 reps (1 round)
95lb front squats x 10 reps (1 round)
105lb front squats x 10 reps (1 round)
135lb front squats x 5 reps (4 rounds)
Finished up with single leg step ups x 100 reps each leg. Legs are burning, but a good burn.
Good day all!
No d ball and I missed yesterdays wod so did c&J worked up to 205 single, then decided to do Fran as rx 6:12. Go BEARS!
I think the most amazing part of the video is the jerk portion. He throws it up so fast, it almost seems as if a couple of frames were removed from the video.
Wall Ball w/ 20# med. ball
Med Ball Swings w/ 20# med. ball
We were without a wall high enough so we simply chucked it straight up in the air on the wall ball portion. The med. ball had KB style handles built into either side of it so we used those for swings (alternating arms).
This was a fun WOD and the looks we got in the gym were pricelees.
only had a 12# medicine ball for wall ball
sub'd KNE for slam ball
Team Ruthless CF Va
Only had 15 lb. ball and a 9 ft. target
No breaks -worked straight through
Time was 9:09
Finished up with snatches,OH squats,and bench presses
Subbed 1 pood KB swings for slam ball. Used a 26# homemade medicine ball.
wall ball: 50-40-30-20-10
what kind of conversion are you going w/ for the KTEs? it seems like 1:1 might be a little too heavy on the KTE side since the ball for the slams is only 20#.
I managed to track down the correct kind of med ball to do slam-ball with, so my worries about subs are gone. Had I been stuck with KTEs...I probably would have rigged up some kind of ankle weight contraption (either heavy ankle weights or a DB cradled between my ankles) and gone with a straight 1:1 conversion.
It's not so much the weight of the ball as the act of accelerating 20lbs. full-force into the ground (plus shifting around the momentum of your torso). I think a weighted KTE at speed might approach it.
E, I think I might also have used ab slings w/the weighted KTE. I wouldn't want my grip to suddenly become the limiting factor, and since slam-ball has you grounded at the feet, it seems like a rough equivalent would be "grounding" yourself at the arm/shoulder with the slings.
Basically, I'd be looking for a way to re-create the explosive ab contraction and the attendant change of momentum (during the catch/reach phase) that you get with the ball slam. I think the weighted KTE using ab slings would just about do it.
As Rx'd, home-made med. ball. This was a torture test, I was running from pukie the whole time. Drank too much, didn't eat well enough, and partook in a few handrolled cigs over the weekend, so I figured this was my punishment. Besides a short break to fix the busted basketball on the set of 20, all other breaks were taken to avoid passing out!
5K for me today sans Keegan.
Only managed 50 wall ball, 50 slam ball, 10 wall ball, 10 slam ball in about 10 minutes with a homemade medicine ball.
Yeah, but can Dimas hit a weak ground ball to second base like me?? Thought so.
In awe of the man's power.
Matt G.: Strong work as always.
Me: Focus work today: DL's, pull ups, front squats, dips. all 10x3 40 sec rest between sets.
Harder than it looks. . .for me anyway.
Gotta get a d-ball.
wall ball 50-40-30-20-10 (broken)
KTEs 25-20-15-10-5 (broken) (50,40... just wasn't gonna happen)
Didn't have the medicine balls as required so substituted a 25 lb dumb-bell and did a jump-push to sub for the wall ball and 25 lb kettle ball swings to sub for slam ball. 23 1/2 minutes including break time after 50, 40 and 30.
Since this is the first WOD I have even come close to completing so the dumb bell should have been heavier.
Will do a hill climbing session this pm
We call this one "Throw'n-Up" at CF-NorCal. If you add jumping pull-ups to the mix it is "Throw'n-Up + Chunks".
subbed thrusters 10kg dumbells and 24kg kettlebell swings
Larry, you asked a question early in the Comments about whether d-max balls are "bouncy" enough. They are in fact the exactly balls you want to use...something that verges on "dead". The idea is to slam the ball into the ground hard enough to get a very slight bounce...which you catch, then return to a fully open body position...then you slam it back down again. Rinse and repeat. A ball with a big bounce kills about half the effort.
BTW...WOD was #3. Lifted legs this morning, did a 5 mile run a couple of hours later. Another couple hours rest, then the WOD.
Maybe a row later during the Chiefs - Chargers game. Having a C2 in the living room (and NFL Sunday Ticket) is heaven...
Hit myself in the face testing out the bounce of my gym's medicine balls. Ow. On a brighter note, I think this WOD cured my hangover.
Besides being the athlete he is, Pyrros is an awesome individual as well.
The weighlifting finals in this Summer Olympics was by far the most memorable sports experience I have ever had!
Just found the thread where I did my mini-journal! What memorable nights!
Subbed 20lb db for wall ball
12 lb med ball for slams
Only had a 5lb medicine ball to work with, still a great work out.
19:00 with 7kg ball
Question: I am new to cf (about 1 month). I like the variety, and emphasis on "old school", "functional strength" excercises. My question has to do with the old wisdom that you have to rest body parts 48hrs. between workouts. Is it OK to do the cfwu 6 days out of 8? Is it OK to do, for example, 2 shoulder inensive workouts 2 days in a row? If these are old questions, please just refer me to a place where I can find the answers myself.
used homemade 20lbs ball against approx 9ft tree for wall balls and an 11lbs med ball for the slams.
After the first 50 I would alternate btw the 20lbs ball and the 11lbs one (ie 10 with 20lbs, 5 with 11lbs)
all reps very broken up.
rested a bit then finished with
4 x 50m sled drags (homemade sled with 45lbs inside an old tire) Got lots of looks dragging that up and down the street behind my house.
Only had 10# ball that I could slam; still plenty mean
ran 1 mile afterwards and 11 solid min of handstands & rolls
"Coach Rut" ME Day
First time I've felt pretty good on OHS in a long time.
18:32, with a 10LB super bouncy ball, so the slams were really too easy. Finished off with 3 x 5 pull ups and a 2000M row (8:46) and some stretching.
Thanks for the note. I should have checked the link to slam ball first ... it says definitely do NOT use d-max ball for this. So I compromised, I used my 20# d-max ball off of my sons skate ramp ... saved some damage to my d-max but made the effort easier. 20# wall ball to 8' target.
Larry...DON'T use a DynaMax ball. DO use a D-Ball (www.d-ball.com). I mis-read your question, sorry about that. I'm not thinking today...too easy to confuse d-max with d-ball ;)
12 lb ball 50/40/30/20/10
Sledge Hammer Hits on Stump 50/40/30/20/10
Start of 8th week X Fit
WOD: 29:17...had a 7kg ball so i did 12 tosses for every 10 Rxd and then 1:1 KTE sub for the slams. that being said...
im gonna have to respectfully disagree with you. i just completed the WOD w/ the 1:1 KTE sub (wrist straps, no ankle weights) and i know i couldve completed it much faster if i were slamming an f'n d-ball. 1.5-2x your time i can accept...3x your time and i start to wonder (especially since i only broke the wallballs 3 times total). the reason i think the conversion doesnt work is the line of action of gravity...w/ slams you work in the same direction as gravity, w/ KTEs opposite. if you disagree, why dont you give it a try w/ KTEs during Monday Night Football.
hilarious. i wonder if Dimas can eat $3.25 worth of quarterdogs in one sitting and not puke. like Strongman Stackpole, ive had that link as a favorite for a while. and i, too, need to get a d-ball.
45 lb dumbell 50/40/30/20/10 squats/ press ups - 18.05
closest to rx'd I could get to today
Used 20 med ball for wall ball and subbed KTE for slams.
Only my second WOD ever, so I subbed a 12 lb ball and tried to get the form right. It still took me 19 minutes and it still kicked my ass.
ball slam 50-40-30-20-10
on the ball slam the ball bounced to my knees.Is that to high..not according to my breathing it wasnt..
E...I'm on the road for work tomorrow, but I will find some time this week to do the sub I suggested. It wouldn't be very fair of me to recommend torture that I wouldn't do myself.
I'll let you know how it turns out.
21:23. Also did 115lb overhead squat for 8 reps.
17:57. Used 2x15# dbs for thrusters and sub'd unanchored situps with 4# med ball overhead for the D-ball slams. This one packs a nice punch.
My version of CFWU (5 months ago I thought 3 sets of pullups in a warmup was insane LOL). 10lb ball only (biggest the gym had). Luckily the bb half court that is mostly used for aerobics type classes was free for half an hour. Did the slam wrong I think but the positions were the same (didn't catch on the low bounce). Around 20 minutes. Wall ball is tough. I really haven't done it before. Didn't kill myself after yesterday. Finished off with some box jumps and step-ups holding the ball at my chest.
Thanks for the kind words yesterday. Keep talking like that and likely to start believing them :)
Combined yesterdays WOD with my scheduled ME day.
225lbs x 2 Power clean, split jerk
230lbs x 2 Power clean, front squat, split jerk
235lbs power clean, split jerk
240lbs power clean, split jerk
245lbs power clean, split jerk
250lbs x 3 power clean, split jerk. By this time was losing the "pop" on the jerk portion of the lift
For fun, cleaned 260lbs for a single.
This time next year, 300lbs???
20lb Wall-ball @ 8ft target(no room for 10ft
target in my basement).
Used same 20lb non-bouncing Plyo-ball for Slam-ball.
BTW=150. 22:02 as Rx'd. Hangover WODs blow.
It sucks when you drop the D-Ball on your face.
did c&j today, top sets at 225. felt pretty good!
20# db swing
in retrospect, could have pushed harder. always fighting the mental battle.
Subbed 2x20#Db thruster for wall-ball.
Our sub for ball slams is an explosive glute-ham sit-up sitting on exercise ball with feet anchored and holding a weight (20# for Eric, 10 for Wife). It ends up looking almost exactly like a ball slam turned 90 degrees.
Started with 2x20# Db thrusters and switched to 2x10# Db thrusters after the set of 50.
That was Fun! And butt-kickin
Used 13pd ball...thru xtra high
Wall ball, as rx'd. 10 ft target to 2x4 on edge for target - tricky accuracy. KTE's for 1st round, then sub'd regular situps. KTE's just kill me. 19:06. Warmup this morning was 2 hours of raking, digging, & shoveling.
first foray into slam-ball..fun now that they are over ;)
17:00 as rx'd
what does everyone think about a new crossfit rule?
for every picture of the day with a manly man, there has to be a crossfit buff, beautiful babe pic next....
Word, my brother.
Totally deserved. You are the man in too many ways.
Be good tomorrow. I hear the Castro is ready to go off. Big time.
On another note, looks like I'm coming up in February. Presidents' Day is likely.
Where's Karl Stedmania?
Apples and pears me old son. Or is it twig and berries?
Oh, second WOD today was going to closing day of Octoberfest.
20 beers in 3 hours. Exhausting.
Don't tell True MMA.
Uhg. So not looking forward to tomorrow. Drunks are only fun when I'm one of them. President's Day sounds good...
Whenever that is.
50-40-30-20 and 10 rep rounds of:
Wall-ball, 15 pound ball
Slam-ball, 15 pound ball
15:57 as RX'ed.
Tweaked a foot tendon when I "Murphed" Thurday's workout - added a hard mile on either end of the WOD. Had to take Friday off and do a modfied Fight Gone Bad at home yesterday - I have a C2, but no weights. Did PU's and SU's.
1:00 sprint row
Pretty sore today, but the foot feels well enough to keep at it.
3x1min. Jump Rope
40 Front Squats w/ oly bar, broken
40 15lbs. DB Swings
Subbed 1 pood KB front squats for thrusters, and KB swings for the ball slam. Did what I could with an equipment-short day.
Time: 16:55. Pretty miserable, I know. No excuses, but the diet's been pretty off lately. Need to get myself dialed in again.
Subbed 20 lb dumbbells for the wall ball. For the slam ball, I threw a 20 lb dumbbell into a pile of laundry so that it would bounce a couple of inches. Time was 16:30.
20lb DB thrusters (40lb total)
Went with the KTE sub for slam ball, but knocked it down to 4/5's the reps so..
Wall-ball, 23# ball 10' target
Knees to Elbows
Lots tougher than I thought.
20:24 was going for less than 20 min
10# wall ball- med ball too bouncy so subbed
30# db thrusters
all sets broken
Used my homemade 27lb. med ball for wallball
subbed KTEs for slamball
dropped reps down to 30-25-20-15-10
Still whupped my ass at 26.31
Rest day today, Will do on CF rest day. That is all.
15:21 as Rx'd
Good to be back Crossfitting after a couple week break. Went to Maui to compete in the XTERRA World Championship (Offroad Tri - Swim / MTB / Trail Run).
only med ball in site was 6/7 lb, experience with med balls says the effort/effect is totally different at higher weights, so elected to go with 45lb thruster and 20lb db swings, emphasizing the downward swing and slamming forearms into thighs to replicate effect of slam
mfbunch time: 13:40, broken on #40 thruster, all other sets unbroken, took a few walking breaks between sets
joeyd: around 14 minutes, delayed start with broken sets
i am one hurtin muldoon!
Been twig n' berrying this weekend me china plate! At a cousin's for Halloween shenanigans so haven't trained at all...
Will be catching up on all 3 WOD's this afternoon when i finish shift, i promise!
Did 21/15/9 of the following
1 pood KB snatches
Abolute butt kicking.
Only have homemade 25lb medicine ball, no d-ball. Did against tree outside (32F this mornng).
a humbling experience.
50: 20pd WB/5kg SB
40/30/20/10: 5kg WB/5kg SB
Total time including rests: 32'55"
subbed 20# dumbell thrusters and 20# dembell swings. 15:22.....feel the burn.......
15lb ball - 16:03 as Rx'd
The Afghan guards at my compound were watching me do this WOD - they must think I am too simple to play basketball properly or something!
BTW - very cool picture of JT working on the rings at the Infantry School today! JT is the one who fooled me into trying CF in the first place.
12 lb Wall Ball against a tree
25 lb dumbell swings
DB Thrusters with 15lb in each hand.
Tried KTE as a sub for slam ball, but my grip was giving out, so switched to V sit-ups
about 16 min.
Did yesterday's a day late and followed it right up with this one - a humbling combo.
Threw my basketball made medicine ball onto some exercise mats for the slam ball. It bounced too high to accurately replicate slam ball, but I didn't have wrist straps or ab straps like matt g suggested so I stuck with it instead of TKEs. Need to get a D-ball to take to the gym.
19:30, as Rx'd.
20-lb medicine ball is one of those rubber bouncy kinds, so I did the slamball onto a gymnastics crash pad . . . killed the bounce very nicely.
You know a WOD is tough when you're desperately grateful to be finished with each exercise in the pair, even though you know the next one will be just as bad.
12# med ball for wall ball
40# DB swings for slam ball
Subb'd chopping wood for slam-ball. Fun stuff! I cut the reps in 1/2.
Dimas shows what absolutely perfect OL technique will allow the superstrongman to do. When he walks the bar racked on his chest over to the stand it is absolutely freaking unbelievable.
subbed empty o bar thrusters for wall ball and kbell swings (16kg) for slam ball
time = 20:49.88
Rachel did half reps and did 10kg thrusters with 5kg dbell swings in 9:15.06
Dimas is freakin' awesome..... loved the way he just pops that weight outta the rack position at the end and walks away.....badass.
Made major mods:
DB Thruster (1 20lb db)
Deadlifts (1 20 lb db)
9:50 And another good workout. Done with my gym's 10kg ball, so slightly heavier.
sub 23# ball (big mistake when I made my own medicine ball!)
10 foot target, used 3 rubber mats to get ball to bounce
Wu=run 1 mile 7:58
End with yoga full routine
5kg medicine ball for wall ball..asked not to bounce off gym walls so i threw it as high as i could.
for slam ball. took 30 lb dumbbells and did one arm kettebell swings (divded reps equally)
time was about 20 minutes.. absolutely wiped out.had done an hour of cycle before.
Took about 22 minutes. Home made rugby ball shaped wall ball, about 20lb. That shape makes the bounce interesting so no way I wasn't counting ones I didn't catch. Thrown up against wall about 9/9.5', down onto a gym mat on grass. Ground a bit spongy, so it now has lots of depressions in it.
cfwu X 2
WOD w/ 30# dbell swings in place of 20# slamball
cfwu X 2
was going to run but totally wimped out after doing this.
CFWU x 2 plus 2.5 mile jog
Wall Ball: Used 10lb ball
Slam Ball: Used 10lb ball but was more like a kettlebell. Did try to mimic throwing motion though.
Back after taking time off.
sub 12# ball for Slam-ball, the heaviest one that was suitable
stayed with 20# ball for Wall-ball
50-40-30-20 and 10 rep rounds of:
Wall-ball, 20 pound ball
Slam-ball, 20 pound ball
Time: 24:14 w/ 20lbs thrusters for wall-ball shots and knees to elbows for Slam-ball bounces.
A day behind due to a hangover from my going away/Halloween party.
Disappointed with my time on this one. I just couldn't get into it, found myself sucking air a lot and barely broke much of a sweat. Did it first thing in the morning, which is something I'm not used to but I'm going to have to.
12.22 with 15 lb medicine ball
Did this on 31Oct instead of 30Oct... 5 minutes after I did that days WOD. Those two combined murdered me. Subbed 20lb DBL Thrusters for Wall Ball shots and did the Slam Balls on a cable machine. Didn't do it as explosive as if I had a real D-ball, but did it hard enough to get a good workout...w/out breaking the gyms machine. Just did the same motion pulling down on the cable from behind my back. Kept it on 30lbs to make up for the difference. Should of gone heavier though.
cfwu x 3
subbed 6 lb. ball, all I had. Did it about 10 min.
With a 6 kg ball
Did this on two days late. Had to make a ball. Used a rubber indoor outdoor b-ball and filled with play sand using a funnel and about a 3/8" hole drilled through the air hole then sealed with a drywall screw anchor and screw with silicon sealant and covered that with a rubber patch. Weighed 25# and lasted through the whole workout with no visible signs of wear. I wish I could say the same.
wall ball slams
50 3:25 2:58
40 3:52 2:16
30 2:44 1:46 unbroken
20 1:44 12/8 1:03 unbroken
10 :32 unbroken :29 unbroken
13:54...subbed slamming a 20 lb dumbbell into the dirt...and sorry, but i counted my missed catches
A couple days late on this one
20 lb Dynamax
20 lb D-ball
Forearms are toast from the slams
and also from a litlle Crossfit on the beach in San Diego
20 lb Dynamax Ball relays
five man teams
100 yds x 2 for 5 sets
Two man Tire flip relays
20 yds x 5 for 4 sets
70 lb KB High pull x 10
hop onto tire 24 in x 10
45 lb plate thruster x 10
52 lb KB swing x 10
Paralette Pushup x 20
two groups of 5
from 20 yds first group runs to the staging area with one man per station performs the set runs 40 yds then back 20 yds to the start. first man to starting line sets off the next group. This continues through a full rotation (each man performing each exercise). 1 min 45 second rest then repeat the cycle total of 3 cycles.
forgot to mention that the beach workout was on Sunday...SoCal is So nice
Jason (done 10/31)-14:53
sub'd 12.5 medicine ball for wall ball
sub'd 1pood kb swing for slam ball
subbed for slam-ball:
1/2 number of reps of Knees-to-elbows +
1/2 number of reps 40lb. DB swing
Wallball was with my 21 lb. sand-filled basketball (love-hate relationship with that thing, mostly tending toward hate!)
(so first round was: 50 wallball, 25 KTEs, 25 DB swings)
I'm certain my wallball shots were not all to 10 feet. Tuff stough, those.
Subed FGB - 320, previous 281
20lb db thrst - 26, 24, 25
sdlhp - 19, 19, 19
20" box j - 19, 19, 19 (8 risers)
pp - 25, 25, 25
burpees - 18, 18, 20
107, 105, 108
Only 5kg balls available; 17:30
No med or slam ball available. Subbed 20# DB thrusters and KTE's. Thrusters went fine, KTE's were badly broken -- my lower back and grip were racing to give out first in each set.
ug, this one about did me in. I'm not sure how long it took me, but it was more than 30 min.
Subbed 25lb. dumbell swings.
homemade ball 10kg, all sets as required, hurt like hell 20:58
Cut reps by 1/3 by starting with 40-rep round, 20:44.
Wall Ball shots were closer to 8'
Great article in the Journal guys.
Wish I could of been there.