12/14/2011

''Pull-up Ascension Ladder & Brokedown Palace'' (12.15.2011)


''Someone once told me the definition of Hell:
The last day you have on earth,
the person you became
will meet the person you could have become.''








Warm-up Drills (12.15.2011)

Run 400m
2 Rounds of

10 x Medicine Ball Cleans (Use Slamballs)

10 x Push-ups

-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Scorpion Stretch
...
8 x Burpees (Thanks Joel)

''Pull-up Ascension Ladder'' (12.15.2011)
With a continuously running clock execute one Dead-hang Pull-up on the first minute, two Dead-hang Pull-ups the second minute, three Dead-hang Pull-ups the third minute... continuing as long as you are able to complete the required workload within the 1:00 window of time.


Notes: Use as many sets per minute as needed.


Post total number of minutes completed.


''Brokedown Palace (12.15.2011)

Complete as many rounds/reps as possible in 5:00 of

12 x Power Snatch (75/55lbs)
30 x Double-unders

Then...
Complete as many rounds/reps as possible in 5:00 of
9 x Power Snatch (75/55lbs)

20 x Double-unders

Then...
Complete as many rounds/reps as possible in 5:00 of
6 x Power Snatch (75/55lbs)

10 x Double-unders


Notes: There will be a :30 second rest interval between each AMRAP for athlete's to jot down their scores and prepare for the next wave of viciousness.
If you're feeling frisky today and decide to use the Gasmask check to ensure you don't have a model that will impeded or interfere with the Power Snatch bar path and tecnique (check your filters). Get some, freaks.


Post rounds/reps completed for each of the three 5:00 AMRAP's to comments.

Mobility WOD

CrossFit Endurance WOD (12.15.2011)
''Tempo 85/95%''
Swim: 1000m/y total at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total at 85% for first 10mi then pick it up to 95% on the last 10mi

Run: 10k total at 85% for first 5km then pick it up to 95% on the last 5k
C2: 3000m total at 85% first 1500m recover 1 minute, then 95% for the last 1500m

Post times to comments.

19 comments:

Anonymous said...

shit

Filipe said...

''Pull-up Ascension Ladder''
up to 7 minutes

''Brokedown Palace"
1/ 2+ 9 PS/ 4

Michelle said...

Pull up ascension ladder = up to 4 mins

"Brokedown Palace"
12 PS/ 30 DU = 1 rnd + 6 ps
9 PS/ 20 DU = 2 rnd + 3 ps
6 PS/ 10 DU = 3 rnd + 3 ps

Anonymous said...

Pull Up Ascension Ladder: 4 minutes
w/black band

Brokedown Palace
12 PS/120 SU: 1 round + 12 PS
9PS/80 SU: 1 round + 9 PS + 60 SU
6PS/40 SU: 3 rounds

-Dubs

Joshua said...

Pull-ups Ascension Ladder
Completed 9 minutes

Brokedown Palace
Round 1: 2 rds+6/0
Round 2: 2 rds+9/7
Round 3: 5 rds+1/0

Mtn Rob said...

PU ascension ladder
16 min
Brokedown Palace
1rnd+ 21 dbl und
1rnd+ 16 dbl und
3rnd+ 2rnds

Anonymous said...

Body Rows=7
Brokedown Palace (MOD)
KB Swings w/15# plus single unders
1rnd+ 3rnds of KB plus 15 singles
2rnd+ 4rounds
3rnd+ 7 rounds
MrsSB

Anonymous said...

pull ups 11 rds


(2\2\4) 75 .lbs
Branchdavidian

Sarah said...

4 rounds pullups (red band)
"Brokedown Palace"
1 + 6
2 + 11
3 + 6

(I don't know if that's right - I can't remember)

Mike H said...

pull ups
10 rounds

Brokedown Palace (dbl 16kg kettlebells and tuck jumps)
4,5,6

Phoenix said...

Pull-up ladder
12 rds complete, + 11 of 13 (dead hang)

Brokedown Palace
4 rounds + 12 Snatch
4 rounds even
5 rounds + 6 Snatch

~Brendan auf Deutschland

Kim said...

Pullups 4 rounds
Brokedown Palace
1+37SU/2+3snatches/3+4 snatches @55#

lewis.robertdavid@gmail.com said...

20111215
"Pullup Ascension Ladder"
10 rounds + 6 pullups

"Brokedown Palace"
[12 + 30]: 3 rounds + 4 power snatch
[9 + 20]: 3 rounds + 9 power snatch
[6 + 10]: 5 rounds + 1 power snatch

75#, double unders, gasmask

-Bert

Khan said...

Pull up Ascension
10 Rounds

Brokedown Palace
4+5/ 4+6 (with two broken jumpropes)/ 6+1 @55lbs

Thanks to Kim for the assist on the jumpropes.

Anonymous said...

Pull ups completed 8 mins.
Brokedown palace 2/3/4
Mike V.

thammond18 said...

10 Pull Ups
Brokedown Palace...2+6/3/5
tommy

Anonymous said...

"pullup Ascension Ladder"
6 rounds

"Brokedown Palace"
3+2/3+8/7+1-55lbs
-Magpie

Traps said...

Pull up ascension ladder
11 rounds
Brokedown Palace
2+9/3+6/5+6

Jay

Mint said...

Pull up ascension ladder = completed 15 failed on 16th

rest day