Thursday 12.19.13

10 rounds for time of:
12 Burpees
12 Pull-ups (assist as necessary)

Post time to comments.

no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat 
finish strong!


  1. Bummer- I really wanted to do this but i didn't leave enough time. Did workout from Carrots n cake blog
    20 front squats (40 lbs)
    40 burpees
    60 wallballs (basement)

    1. 17:39
      Jumping pull-ups on door frame bar. I'm hoping to get my real bar installed over this break.

  2. Ha Denise! I thought the same thing when I woke up!
    Hit the deck burpees with push-up & jump up
    6 jumping pu 6 stool assisted pu each round
    Had to stop to wipe sweat from eyes!

  3. 25:55
    I did plank burpees with stepping back and forward for all 10 rounds.
    Don't have a bar so,
    1,2,3,10 did bent knee pull ups under my dining room table
    4,5,6 did tricep dips
    7,8,9 did gpu

    Have A Great Day!

  4. 26:06
    Jump assisted pull-ups and some band assisted at the end.
    Whew!! Tired!
    Great wo!!

  5. 19:43 some chair assisted PU and some jumping

    That was a tough one! Just glad there were no sit-ups as my backside is a mess after yesterday.

  6. I knew this one was coming!
    17:29 Jump assisted pull-ups.

    Today is my 37th Birthday! And my most fit one yet! Thanks Jenni!

    1. Happy birthday!!! Us 37 year olds can stick together 😉
      I turned 37 in October.

  7. Happy Birthday Kari! 37 was my most fit bday too 🙂

  8. I had to modify this and could only do 5 rounds. Lol I feel like I'm dying! 7:19

  9. Hit mamas
    Shawntae 1/2 pu on band 1/2 jump 21:38
    Courtney 10 rounds of 6&6 24:55
    Ann pu and push-ups

  10. Goodness that was HARD!!!
    8 rounds in 15:55
    70# assist pull up
    Push up with burpee every other round

  11. Ran 4 miles


    5 round kipping pull ups on bar
    5 rounds pull ups using my TRX system

    This was not a workout to do on minimal sleep this week. Wanted to quit–small victory that I finished.

    Happy Birthday Kari F–enjoy your day.

  12. 20:36
    jumping pull-ups
    Very happy with my time. Burpees are one of my weaknesses, so I decided to try doing 30 burpees for 30 days. I have seen a huge improvement and I don't hate burpees anymore.

    Ran 6x400m at race pace.

  13. 18:10
    Jumping pull-ups

    Happy Birthday Kari! I hope 37 is my fittest too. 2 more years to improve!! 🙂

  14. Loren
    half step back burpees
    jumping pull-ups

  15. My two dreaded workouts (that and running)!


    Random jumping and stepping (and no push ups)on the burpees. Tried to do at least half jumping if I had to step.

    1st 7 rounds assisted pullups with a chair, last 3 rounds jumping pullups.

  16. 22:31
    My ankle was hurting, so for the last 3 rounds I did 20 push ups instead of the burpees. I'm just glad to be done with this beast of a WOD!

  17. 23:21
    To the floor burpees. Pop down and up
    Jump pull ups
    Ran/ walked 1 mile

  18. Oh my God!!! That KILLED ME!
    Ran two miles first

    Then 24:26
    First three rounds just jumping pullups the rest assisted with a step. WISH I had bands. The last round was VERY assisted pullups 🙂

    Then Ran 1.5 miles. VERYYYYY slowwwwly.

  19. WoW 22:39 Used green band for pull ups and glad I did (vs Purple) I needed the extra help 🙂
    Feeling strong though!

  20. 20:59 – Felt like quitting so many times!!! Great WOD, though. =)

  21. 17:20 Had to do this at home instead of my usual gym spot, so had no bar, sub push ups for pull ups, stated out bpu but quickly went to gpu! Didn't think I would make it through all 10 rounds, but I did!!

  22. 24:21. Full range burpees and very-chair assisted pullups. Considering I just popped out a baby, I am freaking proud of myself. 🙂

  23. 21:24
    Band assist for 3 rounds then chair assist. That was a killer workout!! Got lightheaded on round 8, but pushed through.

  24. 18:24
    11,6,4,4,4,3,3,3,3,3 unassisted pull ups then chair assisted
    Great WOD!

  25. Completed on 12/20. 13:08 reach up to plank burpees black band assisted pull ups. This one intimidated me I should have pushed myself harder. Then 12/20 wod then RPM.

  26. 18:32
    Chair assisted pull-ups. Also, did this after doing 6 rounds of 7-60# deadlifts, 30 squats, 7 push-ups.
    Im very shaky now. Feels good.

  27. 17:23
    Girl push-ups in burpees
    Instead of pull-ups it pulled down 35+ pounds on machine

    That's was SO tough!!!! Killed.Me.

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