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Pull-up Variants WOD (05.05.2009)Ten rounds for time of:
3 x Weighted Pull-ups (45lbs)
5 x Deadhang Pull-ups
7 x Kipping Pull-ups
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 deadhang pull-ups and then the kipping pull-ups.
3 x Weighted Pull-ups (45lbs)
5 x Deadhang Pull-ups
7 x Kipping Pull-ups
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 deadhang 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 comments
Post time and number of sets to comments
Posts
7 comments:
Warmup:
500m row
15 reps of all fundamentals(except med ball cleans)
Workout:
10 sets for time of:
5 not sure what they're called pullups
5 jumping pullups
3:51
K$
Warm up: 2000 M row 9:00ish
Workout: 10 sets for time of:
o 5 V-Pullups (weight bar on posts), feet on box
o 5 jumping hang pullups
4:06
Joe
5 V-Pullups
5 jumping pullups
Time: 6:33
10.50 and 17 sets to complete, as following:
2 weighted, 20lbs
3 dead-hang
4 kipping.
Took a while for my hands to start working again; taking notes in class that night was...interesting. Thank you for beating me up everyday, Samy, my life would be boring without this.
As Rx'd after days off of working out and the diet
18:00 minutes flat... disappointing but seeing as I did the workout on 5 hours of sleep sitting on an airplane, I'll take it. Lots of lots of sleep tonight.
Mike
I know how you feel dude, sometimes it feels good to just hit it hard and shake off the travel dust. Still a pretty sick time, hope you and Jen had a good trip. Visit any affiliates out there?
I'm a day late with this workout and I modified it a lot. Since I've only ever done 3 deadhang pull-ups total in my life before, this time I bested myself x10. Sweet!
5 rounds:
4 deadhangs
4 kipping
5 rounds:
2 deadhangs
8 kipping
31:11
Jenn
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