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.
Compare to 090711
“Death by Clean and Jerk” with Mikko Salo, CrossFit Journal preview video [wmv] [mov]
Heehee! Okay, I have to laugh at this pic!! Nothin’ like seeing your pregger self next to Amanda’s hot abs! 🙂 Love it and oh so motivating! I’m heading to B’ham early in the a.m. Y’all have fun Saturday at class and the clinic. Thanks to Kerri, P & Josh for the help with pull ups today after class. Getting on that band & pulling out some PU’s for the first time in a while (even assisted ones) felt really good, guys! Amazing how adding a few lbs to your frame makes it that much harder, haha!
For maximal reps:
Bench Press 225 lbs: 12 reps
then….
For time:
100 Pull Ups 8:12
24:39 scaled at 35 pounds for the first set, unbroken. Then had to drop to 25 pounds for remaining sets with plenty of breaks.
As Rx’d
18:50
24:19 scaled to 8 strict/7 kipping
scaled to
2 weighted @ 25 lbs
4 strict
6 kipping
=18:55
All kipping were unbroken and no problem, the strict and weighted were difficult. Need to work on the strength part of pullups.
5 rounds for time:
5 press jerks, 185#
10 burpees
scaled to 125# (form issues)
10:41
Hola!
Travel WOD: O-Sqaut This (Thanks Kerri)
Five rds for time:
10 Overhead Sqauts w/towel (no weights available)
10 Pushups
10 Situps
8:40