9/29/2011

''Weighted Pull-ups/Chin-ups & Karen'' (09.29.2011)

Warm-up Drills (09.29.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each
-Sumo Squats
-ITB Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch
-Scorpion Stretch

''Weighted Pull-ups/Chin-ups 3-3-3-3-3'' (09.29.2011)
Warm-up as necessary before working through the following Weighted Pull-up (or Chin-up) sets of triples, establishing a new 3 rep maximum if possible.

Weighted Pull-ups/Chin-ups 3-3-3-3-3

Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups or negative ROM scaling options.

Notes:1-Rep Maximum/Percentage Calculator

''Karen'' (09.29.2011)
For time
150 x Wallball (20/14lbs)

Notes: Yes, the Burly is looking at you.

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (09.29.2011)

11 comments:

sdaghir@gmail.com said...

Yes, those are Laura B's blood soaked Hoka 1's. Epic win.

Justin said...

60lbs x 3

Karen 8:07

- Bieber

Mike M said...

Pull-ups: 50x3
Karen 6:50

Anonymous said...

9 am Sat. Oct. 22 wod. Who else will be there?

Danny

Anonymous said...

Wod name: Scissor fight

Mtn Rob said...

30 pullups

10:53

Joshua said...

Weighted Pullups
55#x3

Karen
6:41

Peter said...

Weighted Pullups
45 x 3 ; 50 x 1 - Fail, not so epic.

Karen 12:49

thammond18 said...

Weighted Pull Ups...70lbs x3
Karen...5:12
tommy

Tom Jones said...

Weighted Pull Ups: 85x3

Karen Rx: 8.55

Anonymous said...

Weighted Pull Ups/Chin Ups
scaled to 30x pullups - red band

Karen
9:36
14#

erica