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Wednesday, 06 May, 2009

Posted by Mandee on May 6, 2009   |   13 Comments

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.

13 responses to “Wednesday, 06 May, 2009”

  1. Garth says:

    30 sets, ~33mins
    Used 20kg KB for first two rounds then 16kg last 8.
    Some rounds felt really strong, others, well, not so.
    Nathan is the man with the pull-ups.

  2. Justin says:

    Only made it through 7 rounds in about 30 mins. 32 sets, used the 12kg kettlebell. Couldn’t even get a strict pullup in round 8, so I gave it up. Slight improvement from last time but still a lot of room for improvement.

  3. Ryan P says:

    30:46, 16kg, 58 sets

  4. Jimmy says:

    7 strict 7 kipping for seven rounds, terrible terrible workout looking forward to tomorow

  5. Daniel says:

    Hmm, last time I finished this workout in 29 and change as rx’d.

    Today, struggled, but did 45lbs, but only completed 7 rounds in an infinite number of sets. Russell blamed it on me doing front squats at lunch. I respectfully disagree, but until I actually do better at a second WOD in a day, I can’t effectively argue my point.

    Garth made a great point on the strict and weighted pull-ups. Engage the back muscles in the lift. Don’t try to do it all with your arms.

    Looking forward to the party on the 16th. Beeeer!!!!

  6. JT says:

    has anyone said this sucked??? 30 min time limit, 7 rounds, 22 sets with 8lb for sets 1-4 as Rx’d then rounds 5-7 went to 3 strict, 5 kipping, 7 jumping. Tore hand open on last kipping pull up in round 7 – Yahoo! I could link the kipping pullups together but after round 1 the weighted and strict pullups just were horrible – i needed Garth’s idea at lunch.

  7. Slade White says:

    Ok, yes this was not a fun one. Let’s just say most of my pullups were not correct form or complete. Hit the 30 minute time limit with eight rounds (started the 8th) and 22 sets using an 8 lb weight. What can I say….I don’t pack guns on my shoulders……

  8. Katie says:

    7 rounds.
    First 3 rnds: 3 strict, 5 kipping, 7 jumping
    Last 4 rnds: 3 kipping, 5 on the rings, 7 jumping

  9. James Lambert says:

    6 rounds @ 25lbs in 30 min + 1 round after time & a hand rip. I don’t think I did as well as last time we did this. I’ll have to look back in my book when I get some time.

  10. Russell says:

    “Russell blamed it on me doing front squats at lunch. I respectfully disagree, but until I actually do better at a second WOD in a day, I can’t effectively argue my point.”

    and what is that point?

    12 sets – 30:23- 45#

    Did all sets straight through without dropping, taking AMPLE rest between each. Rushed the rest time on the last set so I could go home and had to drop.

  11. Lindsey says:

    I made up this one on Thursday.
    I have to agree, this one SUCKED! 8 rounds – 3 strict, 5 kipping, 7 jumping

  12. JP says:

    Only finished 5 rounds in who knows how much time.

    3 weighted @ 8lb
    5 strict
    7 kipping