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Monday, 07/19/10

After warm-up complete 1 set of max reps strict pull-ups

then,
3-3-3-3-3-3-3 reps
Dead-Lift (try to maintain a consistent weight through all 7 sets)

then,
1 round max reps strict pull-ups

Post weight and total pull-up reps to comments.
on

10 comments:

  1. AnonymousJuly 19, 2010 at 7:10 AM

    13 pu's
    295 lbs for the DL's
    12 pu's

    Probably should have gone heavier with the DLs, but a good monday WOD.

    ReplyDelete
  2. JWMJuly 19, 2010 at 7:46 AM

    16 PUs
    275(4 sets),295(2 sets),315(1 set)
    18 PUs

    Had a hard time determining the weight so I adjust on the fly.

    ReplyDelete
  3. Black and Gold CrossFitJuly 19, 2010 at 7:48 AM

    Thanks to John for joining us from San Diego this morning. Fun to have you there.

    ReplyDelete
  4. LTC GrecoJuly 19, 2010 at 8:15 AM

    18 PU

    185 lb DLs

    13 PU

    Between John and JWM's bro, I think we're ready to go international with our program! Great to meet you John, and hope you can make it again this week.

    ReplyDelete
  5. ksekiJuly 19, 2010 at 9:47 AM

    15 pu's
    185 DL
    11 pu's

    Could have gone just a little bit heavier with DL's but thought better of it.

    ReplyDelete
  6. UnknownJuly 19, 2010 at 12:48 PM

    13 PU's
    205# x 5, 225# x 2
    11 PU's

    Should've gone heavier from the start

    ReplyDelete
  7. mattbJuly 19, 2010 at 1:33 PM

    17 PU
    295 DL
    12 PU

    ReplyDelete
  8. Chris MJuly 19, 2010 at 2:42 PM

    8 PU
    225# DL
    6 PU

    I wasn't feeling it on the PUs. Thanks Jake for coming in the afternoon to help me with my DL form.

    ReplyDelete
  9. AnonymousJuly 19, 2010 at 9:20 PM

    15 pull-ups (ring)
    155lbs clean and jerk (I didn't have enough plates for DL)
    15 pull-ups (ring)

    ReplyDelete
  10. AnonymousJuly 20, 2010 at 3:27 PM

    PU-11

    315 DL, almost grip on the bar during a sweaty forearm agonizing near defeat on round 7.

    PU-8 also lost grip and fell off the bar in a total defeat on #9

    Built a mile of MTB trails before this WOD, a lot of shoveling, pick ax work and raking... the dead forearms made it good to see the connection between CrossFit and actual work... functional fitness!

    ReplyDelete