Sep 9, 2012

091012 - Monday


3 sets of max dead hang pullups.  Rest ~2 mins between each set.

(Separately) 2 RFT:
Row 500m
25 Wall Ball Situps


Have you ever put much thought into your grip on the pull up bar?  See video.

For wall ball situps, use an abmat, anchor your feet with dumbbells or the small barbells in the Bubble and aim for a spot on the wall about 36-48" off the floor.



8 comments:

scottnkelly9901 said...

IMCF Hohenfels:

Skill: Deadlift
10x10 @ 185lbs ~1-min rest between sets

Then:
Pull-ups 11/7/7 (grip faded fast after the DL work)

METCON:
7:09 total
3:31/3:38 subbed 400m run and "scaled" 18lb medball

rob said...

Alternate WOD as I still can't do pull ups or row.

10min AMRAP
10 x kettle bell cleans (53)
10 x barbell hop, (get-ups) lay flat on back and return to jumping position

I didn't use either hand/arm to get on my back or get up. It was good core work.

Noah said...

Pullups 17/7/6.

6:22 on the METCON. Rowing = good times.

Jared said...

Was having so much fun I did three RTF. 10:56. Thought the guy next to me just quit.

Pull ups - 14/10/6

Andy M. said...

DL 3-3-3-1-1-1 to 365.

WOD:
Pullups 19/10/8
METCON 6:33

Doug said...

Worked LBBS up to #205.
16/7/9 on PU
6:12 for the WOD.
Worked OHS at end.

Ed said...

Pullups 14/12/10

WOD ... my watch stopped partway through, but my 500m splits were right at 1:45.

Ross said...

IMCF South Dakota Detachment

PUs
15/10/10

WOD
6:40 lost time transitioning from the rower down stairs to the sit-ups up stairs.