3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45# dumbbell between the legs above crossed ankles and jettison the dumbbell after 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.
Chris finishing up the fifth round with kipping pull-ups.
1)
Reverse Grip Pull-down 220#, 230#, 240# Max Effort on each set
2)
Double Tabata
L Pull-Ups 20 Seconds
Rest 10
Barbell Push-Ups 20 Seconds
Rest 10 Seconds
Reverse Grip Pull-down 220#, 230#, 240# Max Effort on each set
2)
Double Tabata
L Pull-Ups 20 Seconds
Rest 10
Barbell Push-Ups 20 Seconds
Rest 10 Seconds
3)
3 Rounds of
50 Sit-Ups
50 Back Extensions
3 Rounds of
50 Sit-Ups
50 Back Extensions
2 comments:
Pull-Up WOD
Chris: 18:45
Stu: 20:30
Eric: 21:40
The WOD took us longer then last time we did it, but that can be blamed on the fact that we only had one pull-up bar for the first 7 rounds. We got off to a slow start and never picked the pace back up.
On a side note - the last time Eric did this pull-ups WOD he only got through four rounds of unbroken sets. Today he finished all 10 rounds unbroken.
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