Weighted Burpee pull ups

7 min AMRAP burpee pull ups w/20# weight vest
finished the rest of today's 58 burpees with vest, but no pull ups, as soon as 7 min expires

48 20# burpee pull ups
10 20# burpees

10/8/14

Bench 185x4, 200x3,190x4
Weighted pull ups 53x3, 63x2,35x3

8min AMRAP
6 renegade row
10 db front squat
15 db push press

4 + 10 PP
30,30,20,20,30#

Aug 22

Squats 6-8 @ 30X1  x4
8x185, 6x205,6x205,6x215

Weighted pull ups 5-7 x4
5x25 all 4 sets

The Grizz (3 rounds of barbell complex x3)
Rules: separate movements, don't set bar down during each set, increase weight each set
DL, Hang PC, front squat, STO, BS, STO
105, 115, 135

August 11

Front squat: 135x3,165x5,175x5,185x5
weighted pull up 3x35,3x40,2x45
5 rft
10 wall ball
10 ctb pull up
Rest 1 minute
9:23 including rest

:43,:51,:58,1:06,1:45

db thrusters, burpees, weighted pull ups

Tuesday's WOD: 10 rounds
5 50#/45# db thrusters (alternated weights each round)
sprint 10 yds down and back
rest 15-20 seconds
6 burpees
sprint 10 yds down and back
rest 15-20 seconds

weren't strict on rest times, just picked a time to restart each new round and went with it...usually 15-20 from round finish

time:  17:05

Cashed out with 2 sets of 25# weighted pull ups.. 8 overhand 6 underhand grip

Erin(ish)

5 rounds for time:
5 burpees
15 Dumbbell split cleans
Max reps weighted pull ups (40#,30,25,20,strict) - follow each round with max reps strict pull ups

‎40# split cleans
Pull ups
Rd 1..2x40#,5 strict
Rd 2..1x40, 3 strict
Rd 3..2x25, 3 strict
Rd 4..1x20, 3 strict
Rd 5..2 strict, 2 strict
Weighted Pull ups w db b/t feet to failure, jettison weight and do strict until failure.

Time 13:10

Heavy Fran

15,12,9 135# thrusters and 45# pull ups

started each set of thrusters at 135, then dropped 5# each time I rested. Started each set of pull ups at 45, then dropped to 25#, then no weight. Weights, reps, and time was:

15 - thrusters 9 @ 135, 4 @ 130, 2 @ 125; pull ups 3-45,8-25,4-no weight
12 - thrusters 6 @ 135, 6 @ 130: pull ups 3-45,3-25,6-no weight
9 - thrusters 6 @ 135, 3 @ 130; pull ups 2-25#, 7 no weight

time 18:34

felt pretty strong on thrusters, but very weak on pull ups. A little timid with my shoulder on weighted pull ups, plus I haven't been training them.

OHS

total weight after 8 sets or 20 reps, whichever comes first:

3 x 115
3 x 125
3 x 135
2 x 145
1 x 155
2 x 165
1 x 175
0 x 135

Previous PR was 165, so I'm pretty happy with this.  Lost balance (arms gave out) at bottom of last set.

Cashed out with strict pull ups with 20# vest on:
7, 1 (+25# db), 4, 4 (chin ups)

twofer...well, almost.

Did the 5/19 WOD first, weighted pull ups 2-2-2-2-2-2-2.  I used the tie down strap around my waist then looped through the bumper plates for weight.  No kip. Weights and style as follows.

35 palms down
45 palms down
55 palms down
60 palms up
70 palms up
75 palms up (1 rep...halfway on #2)
60 palms down..shoulder hurt, switched to alternating grip, got one, reversed grip, failed.

Wilmot (I scaled)
6 rounds:
50 squats
25 ring dips

I always feel bad scaling a Hero WOD, but I had to on this one.  I did 4 rounds doing ring dips (as many dips as possible until I failed 3x), then moved to bar dips (until 3 failures), then moved to bench dips.  I tried to keep moving the best I could, basically "shaking it out" each failure and jumping back on.  I did 4 rounds, with the number of dips in each method separated by commas (ring, bar, bench).

13,7,5
9,8,8
5,11,9
5,5,15
WOD time was 17:47

totals 200 squats, 32 ring dips, 31 bar dips, 37 bench dips

gymnastics WOD

I scrolled throught gymnasticswod.com and found a couple of WODs/warm ups:

WOD 1
100 double unders.  each time you mess up, do 3 burpees or 5 v ups (alternate each mistake).  I never really got a rhythm going ended up doing 3 4 1 8 1 4 1 27 1 1 23 1 16 1 1 3 3 1 1 1 2 1.  So I did 100 d/u, 30 burpees and 45 v ups in 8:51.

WOD 2
5 rounds for time of:
5 weighted pull ups
10 dumbbell overhead press
5 toes to bar (strict, no kip, legs as straight as possible)

started out with 45# db, then scaled down to 35# and 25# to keep moving.  rounds as follows:
1: p/u 5-45, press 8-45, 2-35
2: p/u 3-45, 2-35; press 5-45, 5-35
3:p/u 3-45,2-35;press 3-45,7-35
4:p/u 3-35, 2-35;press3-45, 7-35
5:p/u 3-35,2-25; press5-35,2-45,3-35

time 14:34

CF Football WOD

3 rounds for time:

1 37" box jump (95% max)
1 45# pull up (50% max)
1 37" box jump
3 45# pull ups
1 37" box jump
5 45# pull ups

Time 6:37 (round times 1:23, 2:27, 2:47)

pull ups got harder on rounds of 5 than I expected. I went a little heavier than Rx, my max is 80#.

cashed out with some 95# power snatches and OHS.

weighted pull ups

3 palms down 50, 65*, 55
3 palms up 60, 60**, 60
right down, left up 55, 65, 70***
right up, left down 55, 55, 55

*almost
**weight fell off my feet 1/2 way up
***weights on belt with chain, 3/4

Split Jerk 1-1-1-1-1-1-1 PLUS!

warmed up with 3 @ 135#

155, 175f, 165, 175, 180, 185, 190f

jumped from 155 to 175 and probably shouldn't have because my form on the 155 wasn't very good. Dropped back down to 165 and focused on quick drop and arm lock out...the 185 was a deep drop, I felt the stress on my right (back) leg in the split, and that had never happened before.

After WOD, cashed out with 3 "Death by" events:

10 yd shuttle run with 45# plate (can't set plate down) - 10 rounds, plus 10. Just a few feet from getting #11 when timer beeped.

50# dumbell snatch (one rep with each arm counts as 1) - 9 rounds as timer beeped. No attempts in #11.

20# weighted pull ups - done with dumbell held b/t feet - 6 rounds, plus 3 reps. The last few reps hurt my right shoulder, which has been bothering me for the last month or so, I didn't want to push it.

WOD with Tim and Jared over lunch @ Depot

Tabata

First WOD after Thanksgiving...
25# pull ups 6,4,2,2,2,2,2,3
42# sandbag squats (front squat hold) 7,10,10,8,9,10,9,10
53# kb swings 9,8,9,9,8,9,9,9
150# deadlift 8,8,7,7,6,5,7,8

Heavy Fran?

15-12-9:
135# thrusters
45# weighted pull ups

started each round at 135# then dropped 10# each failure, pull ups as Rx:

15 - 8 @ 135#, 3 @ 125#, 4 @ 115
12 - 4 @ 135#, 4 @ 125, 4 @ 115
9 - 4 @ 135#, 3 @ 125#, 2 @ 115#

pull ups were broken as needed. Each time I let go, I'd change grips (palms down, R down L up, R up, L down, palms up). Hands got pretty sweaty. Had a couple close ones, but couldn't get chin over the bar. I wasted a lot of energy on those and should've just dropped, reset, and tried again.

Could've pushed a little harder on thrusters after the pull ups.

Time 19:37

Two Timer

weighted pull ups was today's WOD and we did the Bear Complex, just for fun.

Pull ups:
50
75?
80
90F
75?
75F
65

? were close but not sure I'd count it. Chin was probably to the bar, but not 100% it was over.

Bear Complex: 5 rounds, 7 reps per round of power clean, front squat, push press/jerk, back squat, press, touch ground, repeat. Bar can not rest during round or penalty is 5 burpees.

Increase weight each round. Weighs were: 60, 70, 90, 110, 130 (counted bar as 40#...darn Sears bar!)

Had four penalties. Wasnt' thinking once and walked out from underneath bar after last rep of set when it was on my back after the back squat and I walked out from underneath it....should've got it overhead and dropped it to the front.

Great WOD!

Tim, John, Vince, and Gunther.

partial make-up from yesterday, plus today

Yesterday's WOD was 10 rounds for time of:

3 45# pulllups
5 strict
7 kipping

I did this at home:
2 rounds with Macy standing on my feet instead of 45#
1 round wearing the weight vest and holding the 25# db (had to drop to get the vest off)
1 round with Macy

Then at the depot, while warming up for today's WOD, did:
2 rounds of Rxd WOD

None of these were for time, just wanted some pull up work

Today's WOD was:
5 rounds of:
300# deadlift
5 HSPU

WOD time 11:32

I didn't start my watch until I began the 2nd round, but I know I was much faster on the first, so it's a estimated first round time:

1:20
1:55
2:26
3:28
2:23

took a little break during deadlift on 4th set, b/t reps 3 & 4

No legs today!

So glad this was a no leg WOD! I mulched the yard yesterday and didn't get much of a rest, so today's WOD was a pleasant surprise...

AMRAP 12 minutes
3 45# weighted pull ups
run 50m (from pull up bar to gym doors & back)
3 HSPU

11 rounds

Enjoyed this WOD...short and sweet and never really had to stop due to failure. Did this with Tim at NMS on the pull up station by the boys locker room.

Pull ups were hardest and took most time since I chained and unchained the weight onto my waist for each round, but the few seconds of rest was probably helpful. All HSPU unbroken (except 3 where I lost my balance).

Pull ups and Burpees

altered RxD WOD to the following"
12...1 burpees
1...12 25# weighted pull ups

got first 5 rounds plus 4 in the 6th round of weighted pull ups, then did 2:1 strict through round 7, then 1:1 strict for rounds 8 & 9, then finished rounds 10, 11, & 12 with 1:1 kipping.

time for WOD 17:37

totals 78 burpees, 19 25# pull ups, 35 dead hang pull ups, 33 kipping pullups.

shoulder still bothering me, I didn't notice it too much until the pull ups got hard (maybe the 3-4 set of weight pull ups)...probably needs some rest!

The Weight

WOD as Rx...weighted pull ups 1-1-1-1-1-1-1

did burpees as warm up. 10 at home. At depot did Tabata style with rotating sets of burpees, burpee pull ups, and weighted burpee pull ups using a 25# db chained to my waist. It was a little tricky getting the belt on and off between sets. May have lost a couple seconds on either side, but not bad.

sets dones as follows (R)egular, (J)umping, (W)eighted:
R-8
J-5
W-3
R-7
J-4
W-2
R-6
J-4
J-3
total of 42.

WOD = 50, 75,75,70,60,65,65
the 75s were questionable, got my nose to the bar, but couldn't get chin over. I'm a little disappointed in missing them, but the pull ups in the warm up had to have an effect.

cool down was 8 burpee pull ups, 10 double clap burpees, and 3 burpees