Tuesday, January 18, 2011

Wednesday 110119 Pull Up Party

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion to journals/chalkboards

Adjust weight and type of pull up to keep this one under 16 minutes so there is less breaking of sets.

Welcome Greg- this newcomer to CrossFit Malibu is a childhood pal of our friend Tyler and comes to us for more increases in strength and fitness as a lifeguard and all around athlete.  Yesterday was his first Group WOD at the 9am class- and he will likely be attending the Mon/Wed strength classes as well.  Introduce yourself!  Glad to have you Greg.

1 comment:

  1. Wasn't much of a party! No line dancing!

    6 rounds + 3 of:
    3 Weighted @ 10lbs
    5 Straight
    7 Kips