Wednesday Workout: Weighted Pull-up Single and Tabata Intervals

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STRENGTH

In 10 Minutes Build to a Heavy Single Weighted Pull-up (any grip)

WOD

Level 1

Tabata Intervals of the Following:

  • Ring Row
  • Rest 1 Minute
  • Wall Ball Throws to 9′ Target (14/10)
  • Rest 1 Minutes
  • Row (Calories)

Level 2

Tabata Intervals of the Following:

  • Pull-up
  • Rest 1 Minute
  • Wall Ball to 10′ Target (20/14)
  • Rest 1 Minute
  • Row (Calories)

23 thoughts on “Wednesday Workout: Weighted Pull-up Single and Tabata Intervals

  1. Pull ups: 35#
    WOD: 243 total reps

  2. Pull-up: 50#
    WOD: 183

  3. PS only a couple spots left for the Oly seminar with Phil Sabatini! Perfect opportunity to learn snatch and clean & jerk in a day (July 14, a Sunday) from one of the best. Don’t miss out! http://crossfitcharlottesville.ticketleap.com/phil-sabitini-jul-14/#

  4. pull up: 5# hehe
    WOD: 43, 80, 39; 162

    Also, I forgot to return my wall ball to its home. I am ashamed. Please forgive me, Scott. 🙂

      1. Glad you got the reference. 🙂 Definitely one of the top three Pixar productions.

    1. This reminds me, I forgot to put mine away too. Shame!

    2. Haha no worries. You just owe me 100 burpees next class! ; )

  5. Pull UP: 35#
    WOD: 45, 40, 61 = 146 (only did 4 rds of wall balls @ 20#)

    #NoHeadband

  6. Pull Up: 88#
    WOD: 208

  7. Pull Up: 25#
    WOD: 40, 50, 38: 128 (WB @ 14#)

  8. 81, 80, 52 = 213

  9. 1 RM Pull-up: 108#

    WOD: 71, 84, 57 = 212

  10. Pull-up: did three reps at 53, then attempted a single at 98. Only made it half way up, but probably could have done it if I hadn’t done a bunch already.

    Wod: I have a ten rep discrepancy. I did 54 pull-ups for sure (chin up grip to save my shoulder). I thought I did 81 reps of wall ball (10 most rounds, 11 in the last), but my running count ended at 125. 54+81=135 (not 125). Did 62 calories on the row.

    So either 187 or 197. Probably 197, since I’m better at counting to 10 than 125.

  11. PU: unweighted
    WOD: 196 (ring rows, 12# wb)

  12. PU: 35#
    WOD: 55, 57, 44, 156 total

  13. Weighted PU: 70#
    WOD: 69+69+53=191

  14. PU: 53#
    WOD: 33+63+58=154

  15. PU: one strict haha
    WOD: 150 reps

  16. 93/78/54 = 225

  17. PU: 35#
    WOD: 177 (66,65,46)

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