Thursday: Strict Pull-Ups and Tabata Fun


(East Coast Crossfit’s Halloween WOD)

Strength:

3 x 5 Strict Pull-Ups or
3 x 5 Weighted Strict Pull-Ups  (increase the weight each round)

WOD
2 Rounds of

  • 4 cycles of 20 sec. on 10 sec. off of:
  • Wall ball (M-20 W-14)
  • 4 cycles of 20 sec. on 10 sec. off of:
  • DB Power Clean (M-45 W-30)
  • 4 cycles of 20 sec. on 10 sec. off of:
  • Double Unders
  • 4 cycles of 20 sec. on 10 sec. off of:
  • Toes to Bar

11 thoughts on “Thursday: Strict Pull-Ups and Tabata Fun

  1. pu: 45,55,55×4
    wod: enough, Rx

  2. 333 w/ 25lb wb, 40lb vest on pu

  3. Bench Press Sub for Pull Ups 5×5 @ 185
    WOD 450 Rx

  4. Pull-ups w blue bands, still a struggle
    Didn’t count reps in WOD, but scaled to 8# WB, tuck jumps, and 20# DBs

  5. Pull-Ups: strict PUs – 5, 4, 4
    WOD: 352 (8# WB, 25# DB 1st rd, 20# DB all other rds)

  6. 5, 5, and 3 strict PUs
    220 (12# WB, 25# DB)
    For double unders I did a Single, Single, Double Sequence but only counted the doubles

  7. Strict PUs Unweighted (2 sets chin up grip, 1 set regular grip)
    WOD: power level over 9000 (16# WB, 30# DB, Rowing for my foot)

  8. 3×5 unweighted; 250ish rx

  9. @work:

    Run 1 mile
    5 rds:
    10 pull ups
    10 burpees
    10 KTEs
    40 flutter kicks
    Run 1 mile

    26:27

  10. PU: 5,5,5 still on the rb. WOD: 388 = 75(12#wb)/50pc(25#)/218(su)/45 t2b

  11. PU: 10,15,25
    WOD: 340ish (25# squat thrust for wall balls)

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