Main site WOD:
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-ups
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
5 comments:
Noon CrossFit:
Intermediate:
5 rounds for time of:
3 Weighted Pull-ups
5 Strict Pull-ups
7 Kipping Pull-ups
1. Mark- 9:43 (26# KB)
2. John- 12:01 (15#DB, Jumping Kipping)
Beginner:
5 rounds for time of:
3 Weighted Pull-ups
5 Band assisted Pull-ups
7 Jumping Kipping Pull-ups
1. Shawn- 7:16 (5# DB)
6 PM CrossFit:
Beginner:
5 rounds for time of:
5 Band assisted Pull-ups
7 Jumping Kipping Pull-ups
1. Ankit- 6:48
OR
5 rounds for time of:
5 Ring Rows
7 Jumping Pull-ups
1. Cat- 3:22
2. Kent- 8:02 (5 modified, 7 Ring rows)
Carissa:
75-125-135-145-150 / 5:52
Deadlifts 3-3-3-3-3
Then
5 rounds for time of:
5 Band assisted Pull-ups
7 Kipping Pull-ups
Polo:
75-125-195-215-225 / 10:30
Deadlifts 3-3-3-3-3
Then
5 rounds for time of:
3 Weighted Pull-ups, 20 pounds
5 Strict Pull-ups
7 Kipping Pull-ups
Jennifer: 30 minutes on the elliptical, every 5th minute was a sprint for the whole minute. Saw the chiropractor and the dentist today and decided that my upper body had had enough attention for one day :-)
Post a Comment