3 rounds, 15-12-and 9 reps, for time of:
Thrusters, 20 lbs
Pull-ups
Post time to comments.
90 DAY CHALLENGE IV: DAY 23
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
Tuesday 10.29.13
Drop Your Excuses To The Floor
15:55 with 30 lb. thrusters
Pull-ups with band (started with black band but finished with purple band)
2nd round reps got mixed up-did them all just screwed up order a bit.
4:13, 35#, chair assist
Misread instructions…that was 1 round. Lol!!!
11:07
No pull up bar sub'd push ups
1st rnd bpu's the rest gpu's
15:39
Alternated between jumping & chair assisted pull ups
15-12-9 each round or 15 is one round 12 is second round and9 is third round?
I think she means 15-12-9 on each round. Not sure….
6.10 jump assisted pull ups 2nd & 3rd round
Adria: 12:08 pu w/ TRX strap
Kestle: 10:50 1st round up all in-assisted. 2nd & 3rd round box assist. Spent time getting the right box…
4:12
Our house has literally no place to do pull ups (not even the back of stairs or the beams in the basement–made of wood), so subbed tricep dips and push ups every round
picture made me laugh today!
12:41
Chair assisted pull ups
30# thrusters
Read it wrong did one round at first. So I went back and did it right with a total time of 11:37. 30lbs bar and gpu (I don't have a hanging bar, so I guess push ups will work for today)
12:33
Read instructions wrong so I had a big break after the first round 🙂
Rd 1&2 jump up pull ups
Rd 3 chair assist
5:49
Assisted pull up
Ran 4.5 miles then
16:13
40lb thrusters
Kipping pull ups
14:37
20# thrusters
Band assisted pull ups, then moved
to GPU
Hiit mamas northglenn
Shawntae (2 rounds band 1round jump) 13:31
Sharadee 12:51 jump
Robyn 9:30 jump
Karissa 12:41 jump
11:32 no pull-up bar so subbed wide rows. 25lb thrusters
First ran 10x400m at race pace then,
16:01
30# thrusters
jumping pull-ups
13:03. Weight assisted pull-ups. Mostly at 100# assist on machine. Then 10/23 wod then body pump class
12:45
Jump-assisted pull-ups.
I also misread and just did one round at first, and I was thinking it was killer! Then I came to post my score and saw that I had only done 1/3 of the workout!! Had to go do two more rounds. Whew!! Good one.
yes i need clarification on the rounds…is it 15, 12, 9 each round? or is 15 one round, 12 one round, and 9 one round? And whats the best sub for pull-ups if a pull up bar isnt an option?
4:52
40 lbs
Isn't the first round 15, second round 12, and third round 9?
I think it is three rounds of all of them. So 15/12/9,15/12/9 and then 15/12/9. ?
6:08 purple band for 15,12 green band for 9
13:45
Push ups
I did each round includes 15,12, 9.
14:10
First round used bands ( green then green and black). Second and third rounds did jump assist pull ups. This one hurt today
12:02, 20# thruster, no pull up bar at temporary digs so subbed renegade rows (the 15-12-9 on each side each round, so 30-24-18 each round in essence)
7:25
I read it wrong and did one round of 15-12-9.
I added push-ups to each round.
Jump-up, hang for 2-3 seconds, slow down.
By reading everyone else's comments I'm realizing I did this incorrectly. I only did one round….3:39.
I don't have a pull-up bar so I curled biceps instead….20lbs total.
11:42. First 2 rounds 30 lb thrusters, last round 20 lbs. 2 rounds reverse pull-ups, 1 round jumping pull-ups. Pull-up bands are on my Christmas wish list, along with a replacement pair of lifting gloves. That was way tougher than expected. Oh, I too, did three rounds of 15-12-9 each.
11:49 – 1st round did pull-ups using the treadmill handgrips. Rounds 2 & 3 did push-ups.
12:18
Assisted pull ups
11:06 mixture
Of push-ups and tricep dips
Not sure if I did this right?! 5:25, did 1st round 15 thrusters, 15 pull-ups, 2nd round 12 thrusters, 12 pull-ups, 3rd round 9 thrusters, 9 pull-ups. 45# barbell. Ran 2 miles.
Ok I need to read more carefully … Did 21-15-9 instead of stated. Only had time for 2 rounds 12:30.
15:15
ran 10 minute mile then 3 rounds
band pull-ups
7:18
Sub push ups for pull ups
12:03, assisted on pull ups with legs on a stool.
I read this wrong too :(.
One round – 3:03
Ran 1/2 mile and then biked 5 min
11:03
30# thrusters, 1st round band for 10 pull-ups, 2nd round band for 3 pull-ups. Remaining were chair assisted.
First time using the band, OUCH! My shoulders are on fire!
10:47 replaced pull-ups with lat pulls
First round with 45# bar for all.
Second round with 20# for all.
Third round 20# for all except 45# on last 9.
7:10
15# thrusters
band assisted pull ups
wasn't able to do yesterdays wod so I threw in 5 rounds of
20 deadlifts 40#
12 front squats 40/30#
11:18
this was so tough! shoulders burning!
#20 thrusters, horizontal pull ups
11:43
21:08
1st round – 35lbs
2nd and 3rd round – 20 lbs
800m row warmup
800m row cool down
Man, I had a tough time with the pull-ups!
7:05 don't have a place to do pull ups so did dips instead.
13.14 did pull ups under table
13.14 did pull ups under table
3:02
plus 2 mile run (hills)
15:09
Pull-ups with band.
8:53 no weight and push ups instead of pull ups. Sick and fragile low back
15:05 that was rough!!
25# thrusters
Combo of chair asst and jump up lower downs for pull-ups.
Forgot to post yesterday
Ran 3 miles
About 10 min to do workout. Didn't time, husband did it with me. First time he had workout in months so I took it slow with him to support him
16.08
First round did 21,15,9 (misread)
Did push-ups and chair dips (double reps) instead of pull ups.
12:55 as rxd. Whew at first I was gonna stop at round 1 cause I thought this was craziness!! Glad I pushed through although my shoulders don't thank me!
Oh I forgot I subbed push-ups no bar. For those that used the bar God bless ya!!
11:22 10# & pull downs.
6:00
30lb thrusters
Chair assisted pull ups
13:22 assisted pull ups
9:12
14:28
Assisted pull-ups
Pat – 17:14 #65 – elbow issues
Maria – 18:00 #25 – back issues
getting older sucks
One 15-12-9 round. 6:00.
Pull up bands only allowed me to do 2 (2!) pull ups and I had to revert to doing them off the arm of the treadmill. Very sad showing, at that. Sore in weird places, like the inside of my elbows….
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