Ten rounds for time of:
3 weighted pull-ups, 45 lb. dumbbell
5 strict pull-ups
7 kipping pull-ups
Begin with the dumbbell held between the ankles, complete the 3 weighted PUs, jettison the dumbbell and immediately perform 5 strict PUs, directly followed by 7 kipping PUs. Letting go of the bar or touching feet to the groung constitutes the end of a set.
Post time and number of sets required to comments.
Tim and Stephen finishing off an impromptu WOD.
A huge thanks to our friend Tim, who designed, welded, and installed our bomb-proof, 24′ pull-up bar system. Once installation was complete, we certainly couldn’t wait to break it in. 21-15-9 of overhead squats at 95 lbs., PUs, and ring dips did the trick…
January 7, 2009 at 10:31 pm
Steve and Brent,
Thanks for coming up with an awesome WOD (I’ll do a little better with the OHS next time). Great to meet you guys, looking forward to more. Work those bars HARD!!!
January 8, 2009 at 8:01 am
Nice work I say you name that the “nasti” what were the times? Can I choose that instead of the pullips?
January 8, 2009 at 8:54 am
Times for yesterday’s OHS-PU-RD WOD were:
Brent: 11:00
Tim: 12:43
Stephen: 12:44
Should be easy to shave several minutes off of that the next time…
January 8, 2009 at 10:07 pm
21-15-9 front squat/sit ups/push ups
11:13
January 8, 2009 at 11:15 pm
3 seconds!? are you serious!? 3 seconds!!!!!