July 18th, 2011

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads to comments.

If you can’t do unassisted pull ups, practice pull ups during this time. Use as little band as you can. If you can’t kip yet, take this time to learn.


Then complete as many rounds as possible in 9 minutes of:

30 sit ups

30 squats

Post rounds completed to comments.


15 Responses

  1. 1RM: 35lbs (7lbs PR)

    then WOD: 5 rounds + 3 sit ups

    always a great way to start the week!

  2. 1RM: 62lbs (same as my previous PR, but I weigh about 28 pounds more than I did then which I guess is sort of a PR)

    9 minute AMRAP: 4 rounds + 10 squats

    Jim, I was wrong about my previous PR. You beat me by 6lbs. Nice work!

  3. 1RM: 100lbs

    AMRAP WOD: 5 rounds + 18 squats

  4. 1RM: 60# kipping, 30# strict

    AMRAP: ?? + 14 sit ups, I was too dazed seeing Brad fly through each round to know where I was at.

    Yahoo Tom is back!!

  5. used purple band for strict pull up. Almost got all the way up without a band but couldn’t quite finish it. used 60# (vests) for kipping pull up
    AMRAP 4 rounds plus 27 squats. Nice work, 415 class!
    Gary, great job on getting those pull ups! Joanie, super job today! 🙂

  6. Joanie,
    So fun to have you in class today. Hope to see more of you. Those pull ups really started to look good.

  7. hmm… Warrior’s Dash doesn’t have my record. doh! Though even my best approximation wouldn’t beat you Matt. I’ll pay up soon.
    Don’t know what to say Casey….. there is counseling for that.

  8. Good to be back! Thanks Andrea. 70lbs strict pull-up, underhand. Completed warrior dash, not sure of time.

  9. 100 lb strict pull up

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