That’s alotta wallball!

Thurs, Oct 14 @ 7pm
Sat, Oct 16 @ 10am

#158 Mon/Thur @ 8am, starts Oct 18
#159 Tue/Thur @ 5:30pm, starts Oct 19 (4 slots left)
#160 Mon/Thur @ 7am, starts Oct 25 (4 slots left)
#161 Mon/Fri @ 6:30pm, starts Oct 25 (4 slots left)
#162 Mon/Thur @ 6am, starts Nov 1 (4 slots left)
#163 Tue/Thur @ 6:30pm, starts Nov 2 (3 slots left)

Wednesday 101013
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
Post time to comments.
Compare to 100426.

Heavy days
Greek grill-out
Why do we root for underdogs?
NYT Mag on food: The catch / Urban county fair / Keep it kosher / Cow-munity / 36-hr dinner party
Physician revives a dying art: the physical
Bona fide fans chase rib-free rib sandwich (also this and this) — all via
Pit crew or Fight Gone Bad? You decide. (photo courtesy of Grace)


  • Scaling options courtesy of Brand X:
    Big Dawgs:
    as Rx’d
    women – 14#
    For time:
    50 Wall ball shots, 14 pound ball
    10 Seated muscle ups
    40 Wall ball shots, 14 pound ball
    8 Seated muscle-ups
    30 Wall ball shots, 14 pound ball
    6 Seated muscle-ups
    20 Wall ball shots, 14 pound ball
    4 Seated muscle-ups
    10 Wall ball shots, 14 pound ball
    2 Seated muscle-ups
    women – 10#
    25 Wall ball shots, 6-8 pound ball
    5 Muscle-ups
    20 Wall ball shots, 6-8 pound ball
    4 Muscle-ups
    15 Wall ball shots, 6-8 pound ball
    3 Muscle-ups
    10 Wall ball shots, 6-8 pound ball
    2 Muscle-ups
    5 Wall ball shots, 6-8 pound ball
    1 Muscle-ups

  • Hari

    There isn’t any way to put a good spin on this one. If you have muscle-ups, then think of this as the volume of two WOD’s: “Karen” plus 30 muscle-ups for time. If you don’t have muscle-ups, this is a day to work on wall balls plus muscle-up substitutions.

  • Emily

    Need to give my shoulder another day of rest. Feel free to give me something else against the clock and I’ll see you @ 12:30

  • jenn

    10:41 Pack scaling (10#WB, MU from the floor)

  • CAIN

    I’ll come up with something good.
    moo hahahaahahahahaha

  • Steve s.

    Front Squat – 175#x3x10
    Clean Deadlift – 225#x3x2
    Knee to Elbow – 3×10
    Couldn’t do clean pulls today because my foot is still injured from the warrior dash.

  • Simon P

    15:48 – rx’ed reps, 20# ball, kneeling MU
    Forgot how awesome morning classes are.

  • Tim B

    A1. Front Squat @ 30X0; 2-3 x 7; rest 10 sec
    A2. Back Squat @ 30X0; amrap x 7; rest 2 min
    A3. L Pull Ups @ 31X1; amrap (-1) x 7; rest 3 min
    B. Hang Squat Clean – build quickly on the minute to a heavy single with perfect form
    C1. Mixed Grip Chin Ups @ 30X0; 3-4 x 4; rest 10 sec
    C2. CTB Chin Ups – 10 AFAP x 4; rest 2 min
    at 135#
    A1. 3,3,3,3,3,3,3
    A2. 8,7,9,9,10,9,12
    B. 95#, 115#, couldn’t commit to 135#
    C1. 4 each round
    C2. CTB for first 2 rounds, regular kipping 2nd 2 rounds

  • Emily

    was in the grocery store and realized i left my jump rope @ the box..damn! it’s either in the cubbies or hanging up when people were helping clean up (oops!)
    it’s a wire rope with blue handles and has duct tape on the end where I cut it off. If you see it, could please leave it at the desk and I’ll grab it on Friday?

  • Emily

    and now for my WOD…
    Cain and I came up with a fun one. I like to call it “Annie Get Your Gun”
    For time:
    50 DU’s
    10 pistols, alternating
    50 sit-ups
    40 DU’s
    8 pistols
    40 sit-ups
    30 DU’s
    6 pistols
    30 sit-ups
    20 DU’s
    4 pistols
    20 sit-ups
    10 DU’s
    2 pistols
    10 sit-ups
    pistols were done with small box and 45# plate on top. better than expected…
    great work by 12:30 crew. great class with Cain, as always!

  • Chadb

    12:07 scaled using Kevin’s muscle-up progression and 20# ball. Was hopin for unbroken wallballs but my legs are still fried from Monday’s Tabatas.

  • Adam R

    18:57. Wallballs were tough, by the second round I was breaking them into sets of 5.

  • Eric

    15:28 Used muscle up row progression and 20# ball.

  • drake

    20# ball.
    ring rows and dips as substitutions for muscle ups.
    Wall balls were feeling more natural–though still tiring of course–towards the middle of the sets. I felt I was using my hips more properly to propel the ball up rather than using my arms.