Tuesday, 24 May

Pull-up and Sprint rep roller coaster.

Meet in the '62 room and then we will go up to the 4th Floor basketball court to do the WOD.

The rep scheme for today's WOD is a bit different, so let me explain.  For pull-ups you will start with 5 reps, then 50 yard sprint (25 yard down & back), then go to 4 pull-ups, 40 yard sprint, and down to 1 pull-up and a 10 yard sprint.  Then you work your way back up, starting at 1 pull-up w/ 10 yard sprint, then up 2/20, 3/30, 4/40, to 5/50, then back down 5/50, 4/40.....you get the point - like a roller coaster - start at top, go down, go back up, go back down, and back up. 

In total you do 60 pull-ups for the work-out and sprint a total of 600 yards.

To simplify here it is:

Alternate pull-ups and sprints in the following scheme.  For sprint distance multiple # of pull-ups by 10 meters.

5-4-3-2-1, 1-2-3-4-5, 5-4-3-2-1, 1-2-3-4-5

I will set up markers on the b-ball court to simplify and there are pull-up bars on the wall.

Post time to comments.


Adam said...
This comment has been removed by the author.
Adam said...

9 mins and change.

Tough to do that many pull-ups without kipping.

jswobe said...


I had to use the pull-up bar inside the gym, and do the sprints outside. I think I spent more time running back inside after the sprints than actually working...

Aberdeen Proving Ground, MD

Matt said...


PCS Leave WOD #4.

Approx 1320m buy-in run (google earth)
Ring Pull-ups
Push-press (approx 110lbs)
Lateral jumps (16" gas can)
Buy-out run (same distance)


So much for having a short fast WOD today.

ErinM said...

5:43 (one-armed jumping pull-ups - so not really comparable)

Then 10 basketball court (full length, there and back) drop suicides on the 30 sec.

Tried to do a cross fit endurance WOD this afternoon, but my legs were smoked - so modified it to 1600m, 2x800m, 2x400m.

Anonymous said...

9:30ish. Pullups were basically dead-hang until the last 3 sets because of how close the bar is to the wall. Then I transitioned into some kind of a wanna-be kip as I tried not to crush my knees against the concrete.

A good quick wod, and JC Stroh's last one in Arvin. Good luck to him!

JC said...