10 Rounds for time of:
3 Weighted pull-ups
5 Strict pull-ups
7 Kipping pull-ups
3 Weighted pull-ups
5 Strict pull-ups
7 Kipping pull-ups
For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Scaling:
Choose 3 pull-up versions that allow you to complete the early rounds unbroken.
Intermediate Option:
10 rounds for time of:
2 weighted pull-ups, 20 / 35 lb.
3 strict pull-ups
5 kipping pull-ups
Beginner Option:
5 rounds for time of:
2 ring rows, feet elevated
3 ring rows, feet under pull-up bar
5 ring rows, feet one step back
Compare to October 19, 2021.
Choose 3 pull-up versions that allow you to complete the early rounds unbroken.
Intermediate Option:
10 rounds for time of:
2 weighted pull-ups, 20 / 35 lb.
3 strict pull-ups
5 kipping pull-ups
Beginner Option:
5 rounds for time of:
2 ring rows, feet elevated
3 ring rows, feet under pull-up bar
5 ring rows, feet one step back
Compare to October 19, 2021.
500m row for time. Damper set on 7
1:36.9
WOD RX
Total 6 rounds in 11 sets. Chin was not over the bar on most
Walked 6 miles with Jen 1:23
500m row 2:11
WOD 19:19
10 rounds of
1 strict weight pull-up w/ 6# med ball
2 strict pull-ups
5 kipping
1:25.7 500m row PR
I played around with the pull-ups and kept hitting muscle failure so I called it quits after 7 rounds. Did 2-3-5 with 25# for 4 rounds and strict chest to bar the other 3 rounds. 14 rounds just to do that
500M row for time-
1:35.2
WOD-
1 weighted strict pull up (15#)
2 strict pull-ups
5 GHD
Worked for 20min and called it good
500m sprint row
1:28.7
WOD
10 rounds
5 strict pull-ups
7 kipping pull-ups
25:52 (all rounds unbroken)
500m row:
1:29.2
Wod w/20# WB and 3/5/7
20 sets
24:37
500M Row
1:32.5
Wod w/ 30#
18 sets
27:49
500M Row
1:59
Wod w/ 35#
14 sets, 5 rounds unbroken
32:30
500m row:
1:27.0
Intermediate option w/ 45#
Called it quits after 7 rounds
500M Row: 1:54:3
WODrx’d: 44:57
*30 Sets (2-4-9)
*7 Rounds @30:00 22 Sets
500 Meter Row
Damper 8
Time: 1:32.0
WOD
As Rx’d
First 2 rounds unbroken with all other rounds in 2 sets.
18 Sets total
Time: 24:52
500 m row: 148. (Knee doesn’t like row can’t go full rom.
Wod. Hodge podge of ctb single Strict and kip knee doesn’t like kip either. Dr visit in my future.
Row 1:29.6
Wod- mixture of pull ups and push ups
500m row 1:32.6
WOD with 45# first 5 rounds, 35# round 6 then 8 strict pullups/8 kipping pullups rounds 7 – 10
total 23 sets
500M row for time-
1:26.6
WOD-10 rounds
2 Strict pull ups
3 C2B
5 Kipping pull ups
Finished at some point