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.
33:41 rx weight
sets 1-2 unbroken
sets 3-10 divided into 2 sets one of weighted and one of strict and kipping.
Last attempt was lighter weight at 25 and couldnt do unbroken sets at all.
26:59 @ 16kg w/ chain belt
45lb dumbbell
10 sets all unbroken – 25.50
Got all the reps but there was a little bit of “CF slop” in the rounds of 9 and 10
-goal was to go unbroken.
-next time will be for time
–The lunch crew was awesome today! EVERYONE was busting some a$$ and really encouraging each other. We have a great gym and community.
Scaled version #1: strict, kipping, jumping
17:44
5 Rounds + 1 weighted pullup in 30 minutes. Used 8lb weighted ball for all weighted pullups. 26 sets. improved by 14 sets! Able to do all 3 weighted PU in a row in first round and at least 2 strict PU each round before breaking. All kipping PU unbroken. Able to link last strict to kipping without break in each round. Goal is to actually finish this workout!
Kevin, I agree! Lunch class was great! We really do have a great group!
5k row
19:46
as Rx’ed – 22:40 – 10 sets (unbroken)
30:30 With 16kg kettlebell. A lot of sets. I estimate somewhere around 40. But way better than last time. Awesome job Russel and Zack
as Rx’ed – 23:48 – 12 sets. If I had just rested and followed after Russell I could have done all 10 unbroken. The extra 2 sets came in the 2nd and 3rd round.
29:48- 3 strict, 5 ring rows, 7 jumping pull ups. 6 rounds unbroken. Last for rounds I needed assistance on the pull-ups.
1 mile on treadmill 13.1 km/hr (haven’t calculated what that really is yet)
5 sets of:
3 pullups w/ 25# db
5 strict
7 kipping
1 mile on treadmill @ 13.4 km/hr
9 Rounds in 30:31
7.5 lb dumbell for weighted
29:55 with 16kg KB. 42 rounds. Faster than last time but with a lot more rounds. Weighted went to sets of one in last few rounds. Doing this unbroken is truly impressive.
19:05
First 2 rounds were with assisted PU and the last round was as Rx’d with HSPU. My 3rd CF workout and I love the challenge!!!
21 rounds with 13lbs 28:20
Got through 8 rounds in 30min using 16kg kb. One more round than last time, but I hit complete failure on weighted pullups after round 8. Probably my least favorite workout.
7 rounds + 1 WPU @ 7.5
First workout back after a long break! This workout really kicked my butt!
Im excited to be back!