Strength:

  1. Dead hang Pull-ups* or Negative Pull ups
  2. 30 Total

*If you can complete more than 5 d. hang pull-ups in a row, add weight.
-Break up sets as needed
-Must complete all 30 within 15 minutes

WOD

30-10-20-10

  • Wall Ball (M-20 W-14)
  • Weighted DB Lunges (M-55 W-35)

Lunges-One DB in each hand, knee must touch the floor for rep to count. (R=1, L=2)

34 thoughts on “

  1. pu’s: 45s and 55s
    wod: 8:55 rx

  2. PU: all RB
    WOD: 8:42 (12# WB, 25# DB)

    1. PS If anyone sees a blue metallic POS cell phone down at the gym, could you set it aside for me? My phone is MIA. Thanks.

  3. Reg pullups with some kipping at the end.

    WoD: 9:41 rx

  4. I think after seeing two classes so far today, we can safely name this one, “Walking Lunges of Death” or something similar. Great job 9:30 and noon classes!

  5. Deadhang C2B Pullups w/25# vest 6×5

    WOD RX w/vest: 10:18

    Push Press 5×5
    135 145 157 162 167

  6. Jumping, rb, negatives & rr
    WOD: 8.58 (14#kb, 30#dbs)

  7. PUs: 30 dead hang (Not totally sure I did them all in under 15 min though…)
    WOD: 8:12 (10# WB, 25# DBs)

  8. PUs: red band
    WOD: 8:something, didn’t occur to me to check the clock…6# wb, 15#dbs

  9. PU – managed 25 reps in ~9:00 w/ 40# vest

    WOD – 11:42 (50# DBs, but 35# goblet squat last round – knee pain)

  10. PU: 5#
    WOD: 8:09 (12#, 30#, still getting over some sinus/cold thing)

  11. 30 dead hang pull ups
    WOD: 7:10 (rx wb, lunges @20#…too bad all the 35s were gone…)

  12. PU: 30 dead hang
    WOD: 8:13rx

  13. PUs: 16, 10, 4 (unweighted)
    WOD: 7:54 Rx’d

    1. Was unaware the PUs were timed. Did max effort attempts.

  14. Snatch work 117 x 3, 133 x 3, 143 x 3, 161 x 3,
    WOD: 8:09 Rx

  15. PU: strict
    WOD: 10:25 (14#, 35#)
    In related news, I still hate/can’t lunge 🙂

  16. 5# weighted pull-up

    WOD: 8:29 (35# dumbbell, sub 35# thrusters for WBs)

  17. 30 Strict Pull ups (it was like, 5-5-5-3-3-3-2-2-1-1)
    WOD: 9:11 (14# wb, 30# lunge)

  18. WOD: 9:00 (16# WB, 40# Lunge)

  19. 30 strict pull ups with the camo flak jacket. Five sets of six.

    WOD:9:38 (53 lb kb lasted about two steps, on to 45 lbs for the first two rounds and 40 lbs for the last two). Much like being in the belly of the almighty Sarlacc, I found a new definition of pain and suffering today. Many thanks.

    1. I could not formulate exactly what I was feeling in the middle of that thing, but you nailed it!

    2. I always wondered why they referred to it as “the almighty Sarlacc.” I mean, it’s basically this immobile creature in a sandpit. Wouldn’t a grenade or small bomb down the hatch finish it off?

  20. 30 pull ups: 10 with 10#, 10 with 5#, 10 no weight
    WOD: 8:37 rx (ouch!)

  21. 30 pull ups

    WOD:8:37 20# wallballs 45#lunges

  22. 30 pu’s strict turning to kipping
    WOD: 7:26 RX wb but 25# lunges

  23. 8 dead hang (struggle) rest assisted (thank you Jess!)
    WOD: 9:10 RX

  24. PU: negatives, red band
    WOD: 8:32 (12# wb, 30# db)

  25. PU: 35#
    WOD: 7:57 RX unbelievable soreness today in my butt and legs!

    1. rest day, Greg??

      1. absolutely. I might hit the gym at my apartment complex for some upperbody stuff, but that’s it. It literally hurts to sit.

  26. Dead hangs as much as possible, with lots of leg thrashing. W 10# vest.
    8:20, rx

  27. makeup saturday…
    PU: 4 ugly strict (pr) + 26 negatives.
    WOD: (time=?) 12# wb, 30# db

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