Tuesday: Weighted Pull-ups and 2011 Open WOD #2

Strength:

Weighted Pull-ups
3-3-3-3-3+

(Rest 2 min. between sets, use the same weight/band for all five sets)

WOD
2011 Open WOD #2

AMRAP in 15 minutes of:

  • 9 Deadlift (M-155 W-100)
  • 12 HOG Push-ups
  • 15 Box Jumps (M-24 W-20)

Click the link to see the movement standards from last year,

Compare to March 31, 2011

42 thoughts on “Tuesday: Weighted Pull-ups and 2011 Open WOD #2

  1. pus w 45# db
    wod: 9+4 dl’s Rx hog pushups

  2. 1xbw, 4x rb

    WOD: 6 x 2dl (67#, PU: 3xsmall box + 3xknees)

  3. Pull-ups negatives

    WOD: 8 rounds + 3DLs RX (HOG pushups)

  4. PU: negatives
    WOD: 7 rds + 3 DL (I’d say rx, but I’m sure some of my pushups lacked sufficient form to truly qualify as such)

  5. Pull Ups: 5Xrb at knee
    WOD: 6rds + 9 DL (94#DL, reg PU, 24″Box)

    BJs are my weakness!

  6. Pull-ups: w/ 35#, 5 on last set. That’s 270# i was lifting!

    WOD: 10 rnds + 12 PUs rx with hog pu’s

    1. good job, Greg!

  7. WOD: 6rds + DLs (not being able to drop the weights and not having a trainer yelling at me sucks)

  8. PU: 40, 55, 62, 70 (2), 65(2), 62
    WOD: 7 rounds, but i stopped at 5:30 because my back cramped at round 5.

  9. PU- 4 rds. w/o weight, 5th w/ 5 #
    WOD- 8 rounds minus 2 box jump RX

  10. 10rds + 2 box jumps rx

  11. PU: 25×2, 30×2, 35
    WOD: 9 rds + 8 DL rx (w/hog pu)

  12. PU: 10, 15, 15, 20, 20

    WOD: 9 rds + 4 push ups (not hog, working on FROM/no worming; sub 15 walking lunges with 10k plate overhead for box jumps)

  13. PU – 40, 50, 60(2), 50
    definitely not great but i am +10lb since we last did these

    WOD – 7 rds + 12 PU + 7 BJ @ 155#
    * no deadlift on 7th and 8th rounds
    * regular pushups
    * box jump – stand up and step off

    1. (+10lb bodyweight)

  14. 25 lbs pu, wod 8 rds plus 9 dl, 12 pu, 3 box.

  15. PUs: 3-3-3-3-4 strict PUs
    WOD: 6 rds + 9 DL + 12 PU Rx-ish (101# DL, strict PUs [which are way tougher for me than HOG])

  16. PUs: Unweighted Strict for sets 1 & 5, 10# for the middle sets
    WOD: 6 rnds + 12 Box Jumps Rx (HOG PUs)
    +8 Box Jumps since March, despite 2 weeks of eating cookies, so I’ll count that a win 🙂

  17. PUs: +15, +15, +15, +15, +12 (All at 3 reps)
    WOD: 6 rnds + 5 DLs (133#)

  18. 20# pu
    8 rnds +5 bj

  19. PUs: 10×2,12×3
    WOD: 9 rds + 1 bj (last year = 8 rds + 7 DL)

  20. PUs: 5×2 negatives
    WOD: 7 rds + 8 box jumps
    did something to my lower back right before starting the WOD, so felt a little slow.

  21. PU: negatives
    WOD: 7 rounds + 8 box jumps (rx weight and height, but push ups were not all pretty enough to call rx)

  22. Pull ups: 4 sets @10#, 2 reps @15#
    wod: prettttty sure it was 9 rounds plus 1 pushup, but I lost count and it might have been 10+ 1 pushup

  23. A big 5 # for pullups !
    And 10 rnds + 5 DL , almost 2 rounds more than last year !

  24. Pull ups: 15, 20, 20, 25, 30×6
    WOD: 6 rounds 14 HOG PU’s

  25. pullups: negatives and bodyweight mixed in
    WOD: 6 rds plus 5 pushups (70# kb DLs, step-ups); 2 reps fewer than last time, but that was minus CrossFetus

    1. Haaaaa! Awesome.

    2. Love it!!

  26. Weighted Pull Ups: 4@15# 1@25#

    WOD: 7rds exactly@rx

  27. Pull ups: 10#
    WOD: 7 rounds, DLs, 2 push ups rx

  28. Weighted Pull-Ups: 25, 30, 35, 40, 45#
    WOD: 9 rds. + 7 HOG Push-Ups

    1. Should have done more weight for the pull-ups.

  29. Pull ups: 3 sets with green-band, 2 attempts at negatives
    Wod: 6 rounds (57lbs DL, knee pushups, 12” bjs–still working on jumping with both feet at the same time!)

  30. Blue band pull ups
    7 rounds + 4 dl (79lbs, knees, 14″)

  31. Red band pu’s
    6 rnds + 9 DL’s (2 rnds@100#,4 rnds@77#, all with 20″ box step-ups)
    Just not my day today, lost confidence….

  32. pull ups: 3 x 1 set sort of strict + 3 x 4 sets of negatives
    wod: 6 rds + 12 dl + 6 pu (89#, reg pu, 20″ box)

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