Death by Pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.


Use as many sets each minute as needed.

I got 20 rounds.  Used the butterfly kip and had my hands bleeding at 18. 

Deadlift, push-ups

Ten rounds for time of:

135 pound Deadlift, 15 reps
15 push-ups

Time - 9:40

I actually did 11 rounds because I lost my count.  I thought I was doing one extra but I did not want to take the time to count them all up and then still have one more if I was wrong.  The 10th round was 9:40 and the 11th was 10:32.  Has some grip trouble as my hand was missing som skin from all the pull-ups the day before and I kept a loose grip.

"Fight Gone Bad"

Ron and I discovered I did this one wrong.  I did 45lb SDHP when it should have been 75lbs.  I am pretty mad at my self.  However, I still think I would have made my goal of 350 total reps with the correct weight anyway.

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) - sub was burpees, 1 burpee = 1 calorie

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Wall-ball 31, 31, 30 = 92(PR by 1)

Sumo deadlift high-pull 40, 40, 32 = 112(PR by 32!)
Box Jump 31, 25, 20 = 76(PR by 3)
Push-press 20, 22, 20 = 62(PR by 19!)
Burpees 18, 14, 17 = 48(PR by 6)
1st round = 140(PR by 17), 2nd = 132(PR by 24) 3rd = 119(PR by 21)
Overall =391(PR by 62!)

As soon as I saw this one I was excited.  I drank water the night before like it was free lemonade at a spicy chilly contest. Ron kept time for me on Sunday morning.  Next time I do it, I will have to have a good time keeper again.  He wrote everything down and always gave me a 45, 30, 15 second count down so I knew exactly where I was every minute. The two areas I wanted to improve on were SDHP and Push-press.  Last week there was a WOD with SDHP where I learned if I push the weight down in addition to pulling it up I pump the reps out much faster.  I did and PRed by 32 reps.  Last week also had a shoulder press WOD which made me think I had been doing Shoulder press instead of Push-jerks.  I switched to Push-jerks and had another big PR.  This makes me happy but I have a real since of accomplishment because I PRed in every single category on this WOD.  I am gunning for 400 or better next time. I think I can keep my reps the same in most categories but bump up to 23-25 in Push-press and always get 40 in SDHP.  That will do it, but I would love to PR in each category again.


7-15-10
Wall-ball 31, 30, 30 = 91
Sumo deadlift high-pull 30, 29, 21 = 80
Box Jump 30, 23, 20 = 73
Push-press 17, 14, 12 = 43
Burpees 15, 12, 15 = 42
1st round = 123, 2nd = 108 3rd = 98
Overall =329

1-20-2010
Wall Ball = 32, 26, 21 Total:79
S.D.H. = 21, 11, 11 Total:43
Box Jump = 43, 32, 25 Total:100
Push Press =16, 15, 12 Total:43
Kettel Bell = 23, 20, 16 Total:59
1st round = 135, 2nd =104 3rd = 85
Overall Total= 324

12 different exercises

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Time 16:36

I was not burning as bad as I thought I would on this one.  Went unbroken on about 1/2 the exercises and broke the others about in half, usually doing a little over half the reps before stopping to so the rest.

Shoulder Press

3-3-3-3-3-3-3

95
105
110
115
125
130
135

Homecoming week and late at night.  Skipped a long WOD for this one.  All were good and clean with no bounce.  I just need to get stronger.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Time - 19:37

This one was not too bad because running and back extensions are two of my strengths.  I focused on running and not trotting.  I also did the exercises unbroken but it did have my back and the back of my legs burning pretty good.

Deadlift, Max rep Handstand push-usp

Complete five rounds of:

Deadlift, 3 reps
Max rep Handstand push-ups

315/11
315/12
325/12
335/8 (Narrow Hands)
345/9 (Narrow Hands)

Did this one at about 9:00 after about 4hours of building a homecoming float.  I was pretty tired.  I can do more on deadlift but I started with focus on form.  The last set was my 1rep max at one time.  I did not "bounce" the weight for the second and third reps.  I would take only one breath and go again.  Felt pretty good and back feels fine today.  That kind of thing used to really mess it up.  I did not like the way my hands were sliding and spreading apart on the HSPU so I did my last two sets with them close together  this is obviously harder.  I almost got 10 on last set but could not lock out elbows.