20090809

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.

10 comments:

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)
185#(5,5,5)
225#(3,3,3,3,3)

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#)
HSPU
1,2,3,4
1,2,3

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
29:51

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
21-15-9
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!