Monday the 10th of August, 2009

Go 305!

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound 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.

Post time and number of sets to completion.


Adam said...

Pullup WOD: 18:50 (rx) barely beat old PR by 10 seconds.

100 Pushups / 100 Squats for time

Love those finishers. Great fill-in job, Joe.

PANOS said...

DL 135#(8,8,8)

15 Back squats 135#
10 Russian swings 50# DB
5 Burpees

5 rounds 9:37
(paced out 1:45/ round As long as I could)

Weighted dip (20#)

Tabata interval
12/7.5 (4 rounds)
12/7 (4 rounds- had to scale the speed due to fatigue)

Slim Biscayne said...

Scaled to:
15# weighted pull-up x 1
Dead hang pull-up x 2
Kipping pull-up x 3

2,3,6,4,6,4,4,6,4,6. 45 sets

Finisher 96 squats, 25 pushups - 5 mins.

Thanks for filling in Joe! This was a PR for total volume by about 15 pulls.

Jason said...

Pullup WOD -- 25:something and 46 sets -- 9 rounds completed (first 2 rounds 25 lbs, next 3 15lbs, next 2 8lbs, last 2 no added weight)

Hard to believe I did 135 pullups in one session.

3 minute rest than 100 squats / 100 pushups -- between 9 and 10 minutes

DM said...

Hey peoples!

Modified JT
HSPU to book
push up
chair dips
not for time.

adam said...

So what is up for Tuesday?

dibo said...

morningside 5k 25:25

2fit2cross said...

22: something i think. 15#. Lighter than last time, but quicker and less rounds. Still rough.

tired as shit.

Slim Biscayne said...

@Adam - not sure. I know Pete got in late last night

Defend305 said...

Joey G.

10lbs on weighted pull up
scaled to 1,3,5
18:53, forgot my sets but it was between 28-35 I believe. Tough workout, feel sore today.

post wod cherry on top:
75 push ups/ 72 squats in 5 min's

I'm seeing results already, completed my first month of crossfit. I feel more energy and stronger and I've lost a couple of pounds. Thanks guys!