Ten rounds for time of:
3 Weighted Pull-ups, 40 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 40 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.
Skill of the week: Handstand Push ups
Notes, tools, articles and ephemera:
- Progressions for handstand push ups from Beastskills.com
- If you missed Michael Pollan in Miami check out this video.
- Three part instruction videos on the kipping pull-up featuring Adrian Bozman from the CrossFit main site. Part 1, Part 2, Part 3.
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scaled as follows:
1 strict pull-up
3 kipping pull-ups
7 ring rows, false grip
10 rounds
44 sets
41:25 ish
Yesterday….
Weak attempt at front squats…
165×3, 185×3, 205 x1, 260 (back) x3 assisted, 205 (f).
Was not feeling it at all. Forgot my smoke mask for work Saturday so I had the nasty second hand smoke hangover. NASTY.
Yesterday….
Weak attempt at front squats…
165×3, 185×3, 205 x1, 260 (back) x3 assisted, 205 (f).
Was not feeling it at all. Forgot my smoke mask for work Saturday so I had the nasty second hand smoke hangover. NASTY.
500 row 1:49
GHD sit/hip 3×10
HSPU’s 10,8,5
Handstand practice
WOD #1
Pull up variations
25#
3,3,4,3,3,3,3,3,3,4= 32 total drops off bar
39:30
WOD #2
Burping “annie”
50,40,30,20,10 (10 burpees)
4:53
100 double unders
100 push ups
40:30
Whipped the sh.. out of my hands and legs, somehow the screw on the jump rope came off during the beating I was giving myself, tied it in a knot to finish.
Working out back home sucks, can’t wait to get back to the 305
Paul, I will order a screw for your rope this week.
5 one armed push ups (left)
10 pistols
3 rounds for form.
max effort du’s: 177 in 1:45, severl efforts over 100, a few around 80. goal is 500 straight by years end.
du’s 50 every minute on the minute for ten minutes. 500 total.
That pullup workout is great. my hands are a bloody mess
the pull up workout crushed my hands. brutal.
worked on handstand push ups, free standing handstands, and single arms handstands against the wall.
Pull up work out. Beat my old time by at least ten minutes. 20 lb instead. My hands are soar.
Started off as RX’d for the first two rounds, then dropped to 20 lbs
24:12 with 34 drpos
K2 1 DH PU/5 kips/ 7 Jumping
35:42 with 43 drops