Peter brings home Onramp 4!
Buy-in
CF Warmup
Strength: Power clean 3 x 5
WOD
10 rounds for time of:
- 3 Weighted Pull-ups
- 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.
No pullups?
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar
Iif you are unable to kip at all, max hang each round
Time limit: 15 minutes
Cash-out
Stretching
CW: 4 rounds in 6:10. I scaled it:
ReplyDelete1 strict
3 strict w/blue band
5 kipping w/blue band
On rounds 2 & 3 I failed the strict pullup.
On round 4 I did a negative instead.
After that, the shoulders said, "I'd turn back if I were you!"
KW: 6 rounds, 9:35. I had to scale mid-workout, plus I started with:
ReplyDelete1 weighted (10-lb. DB)
3 strict
5 kips
On the 4th round, I ran out of stricts, so I kipped the remaining 8.
On the 5th and 6th rounds, I switched to 1 strict, 3 blue band assists, and 5 kips.
This was definitely a challenge! It's all good.