For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups
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So if you can’t do pull ups this WOD will be a little difficult. We will be breaking up the movements for those of you who need to work on the pull up and the L sit.
Big Dawgs:
as Rx’d
Women - 14# wall ball
The Porch:
For time:
40 Wall ball shots, 20 pound
18 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
12 L Pull-ups
10 Wall ball shots, 20 pound
9 L Pull-ups
Women - 14# wall ball
Pack:
40 Wall ball shots, 14 pound
18 L Pull-ups
30 Wall ball shots, 14 pound
15 L Pull-ups
20 Wall ball shots, 14 pound
12 L Pull-ups
Women - 10# wall ball
Puppies:
30 Wall ball shots, 5-10 pound
15 L Pull-ups
20 Wall ball shots, 5-10 pound
12 L Pull-ups
10 Wall ball shots, 5-10 pound
9 L Pull-ups
Usual subs and some explanations: 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:
take an old, or cheap, basketball
cut a slit in it
stuff with sand
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.
The standard sub for L Pull ups are tuck pull ups (both legs tucked up to your chest), one-leg extended L-sits (you can alternate legs). If you cannot do a pull up this becomes problematic. We recommend doing your standard assisted or beginner pull ups and then subbing in 15-30 seconds of tuck or L sits at the end of each round.
I have a 10lb med ball and a 10 foot ceiling. In the past I would do med ball throws on sitting on my butt to make up for the lower weight and and do 1.5x the prescribed reps.
I have ordered a 20lb med ball, but I don’t have it yet. So am I better off doing what I have been for the med ball throw or should I go to the 20lb dumbells?
Pack:
Three rounds for time of:
95 pound Thruster, 5 reps
15 pull-ups/15 ring dips
Run 400m
I scaled it down to 3 rounds due to the fact that after the first round, I couldn’t do a ring dip to save my life. I haven’t been able to workout for three days due to work, but I have no idea why my dips went to total crap.
Puppies:
30 Wall ball shots, 5-10 pound
15 L Pull-ups
20 Wall ball shots, 5-10 pound
12 L Pull-ups
10 Wall ball shots, 5-10 pound
9 L Pull-ups
8.40
Subbed dumbbell thrusters 20# for Wall-balls (making my own medicine ball this weekend)
Subbed knees-to-chest on the pull-ups, and had to change my grip a couple of times during the sets. I’m just not quite at the level I would like to be with the pull-ups - argh!
Cool down: 400m running forward, 200m running backwards, 50m lunges, 25m standing broad jump, and LOTS of stretching
I subbed thrusters with one 20# dumbbell for the wall-balls. Didn’t think 150 thrusters at 25# would be happening fast enough this enough
I made sure each thrusters was “explosive” with 20#.
Subbed L pull-ups for REAL pull ups since I can do them now. They were sort of tuck sit pull-ups too.
28 today was a lot but i did them all
Thank you crossfit !
Started with 1 mile very light run at 7:40-legs feel like crap after track club workout last night.
Then 41 push ups and 50 sit ups.
I could barely do the L (pike) position so my pull ups were a cross between a tuck and a half hearted pike and as the workout progressed I started havinng to assist with a jump up rather than pulling from a hang. I also do my pull ups on a pair of rings I have as I don’t have a chin up bar but I kept my hands in the required position.
20 lb ball and 9 foot x on the wall with a bucket under my butt on the sit.
35 wall balls
14 half tuck/half pike pull ups
30 wall balls
10 half tuck/half pike pull ups
25 wall balls
9 half tuck/half pike but struggling and giving myself a jump on the last two
20 wall balls
7 half tuck/half pike but I could only do the first two without a jump
10 wall balls
4 and then a big jump for five pull ups all in the tuck position but struggling.
1.5 mile run
CFWU
45x5, 135x5
185, 205, 225, 225, 225, 225, 225, 225, 225, 225
1.5 mile walk/whimper home
Great workout today. This was just as much fun as I expected it to be. I tried to be as explosive as possible, but towards the end it turned into a solid squat. I also really benefited by checking out videos on the squat on CFJ. Coach Rippetoe has some great videos on the geometry of squatting and having active lumbar support. I had never thought of the lumbar support before, so I’ve been doing the exercises he recommended. Doing squats today felt so much better than ever before.
Puppies:
30 db thruster (2*8 pound)
15 beginner L Pull-ups
20 db thruster (2*8 pound)
12 beginner L Pull-ups
10 db thruster (2*8 pound)
9 beginner L Pull-ups
4:55
I can’t do pullups yet and my normal sub is with one foot on a chair which is like 2 feet in front of the bar. So I did them today with the other leg in the L-position. Though this didnt feel that hard on my abs so I practiced L-hangs a bit more after the workout.
BUY-IN: 3x15 CFWU (3x5 full extension pull-ups and dips, to practice form)
WOD: 11:42
CASH-OUT: 6.5km bike ride home
JHC, those tuck pull-ups are hard! I only managed to do the first four in a row, and then it was in spurts of 2 or 1! I was really trying for full extension on the way down. Thank goodness I’m resting tomorrow. This weekend, I’m making a wallball!
I have a 10lb med ball and a 10 foot ceiling. In the past I would do med ball throws on sitting on my butt to make up for the lower weight and and do 1.5x the prescribed reps.
I have ordered a 20lb med ball, but I don’t have it yet. So am I better off doing what I have been for the med ball throw or should I go to the 20lb dumbells?
Thanks!
If you check out the wall ball video, you’ll notice that you need to be standing to catch the ball, then absorb the impact by squatting and then explode back up, so you’re probably not getting the same effect by doing more reps in a fully-seated position. If you want that explosiveness in your workout, I would suggest using the 20#-dumbbell thrusters as a substitute until you receive your 20# med ball. BTW, where can you get those? Order online? The most we’ve seen in our gym is just a 6-pounder.
