Thursday, July 2, 2009

WOD

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: 090108


5 comments:

Eric said...

Haven't done it yet, but found this useful when trying to figure out exactly what we're supposed to do. It's off the Crossfit site...

Do 3 weighted pullups then dropping the weight, do 5 deadhang pullups, and then finally 7 kipped pullups. You have to complete this sequence 10 times total.
"What's the difference between a set and a round?"
If you come off the bar, that constitutes as 1 set. The idea is to not only get a fast time, but also minimize the number of sets used (or some people simply go after 1 or the other). However, the termination of a set does not necessarily finish a round.
So before I confuse you all with jibber jabber: You have to do 10 rounds with all the pullup work listed, but also keep track of how many times you come off the bar as that will count as a set.
For instance: time to complete 10 rounds- 24:37 with 25 sets

Meli said...

29;00

*cough* said...

Eric is a smart cookie

Eric said...

I know, I know...I had to get the kindergarten explanation to understand.

Weight for each round: 45-45-35-25-25-25-25-25-8kg-8kg
Took 31:07 to complete. Came off the bar 49 times (49 sets).

Hung a plate off a dip belt for the weighted pull-ups.

olmy said...

23:37