A) Weighted Pullup (15 minutes work up to a heavy single)
B) 5 Rounds Not For Time: (15 minute cap for 5 rounds)
Dumbell Complex:
5 Deadlift
5 Hang Squat Clean
5 Jerks
5 Squats
Post load for each round to comments:
Compare to: 120328
Wednesday: 121017
Posted: October 16, 2012 by Todd Katz in WODsTags: Dumbell Complex, Weighted Pullups
Comments
5:30pm open. Scheduling conflict.
my 10:30 is open, switching to 6am
6am open, switching to 630pm
A) 53#
B) 60# with one drop in rounds 4 and 5. Improvement over the 50# from last time i did this.
A) 30# strict (pr), 45# kipping (pr) (f on 50#)
B) 20#, 25#, 30#, 30#, 35# (one drop in round 5 during the shoulder to overhead)
Here’s a more recent dumbbell complex to compare to:
http://hammerdowncrossfit.com/2012/08/05/monday-120806/
A) 45#
B) 50#
a) 45#
b) 35#
A) 45#
B) 35, 40, 45×3 (with one drop during rounds 4 and 5)
A) 85
B) 40, 45 x 4
A) 100# (10# PR from July)
B) 40, 45, 50×3
Always good working with Tony.
Joe – you’re a beast. 100# after the complex is awesome!
A) 62.5# + 20# from last march.
B) 50# broken in round 4 & 5
A) 85# – Prob had some more in me but ran out of time. Didn’t know where to start since I couldn’t find the last time we did weighted pullups.
B) 60# unbroken
A) 65# Didn’t know where to start
B) 35, 35, 35, 40, 40
40, 45, 45, 45, 45
40
A) 100#
B) 60# unbroken (time to buy some 70# dumbells)
you just need to stop being such a hoss.
Or use the KBs.
A) 45 (guesstimate…the scale isn’t working)
B) 45 – 5 Rds
A) 35 #, 40 (f); Probably a PR since the last time we did weighted pull ups, I was trying to get one pullup.
B) 5 rnds @ 50. The hang squat clean was the worst.
It was nice working with Steve.
Back at ya Dean.
A) 20#, 25(f) Did part A second which didn’t help performance.
B) 35# on all rounds.
A) 55 + BW. Didn’t have any extra time to try higher.
B) 30, 35×2, 40×2
A) Made it from the green band to the blue band
B) 5 rounds @ 30
A) 45, 50×3, 60 broke once
B) 75# was fried after the DB complex
A) 20# B) 35# all rds
40,40,40,45,50
Hotel wod Arizona
A) 30,30.35.35
B) 70 (tied PR), 80F
Part A above was DB complex, B was weighted pull-ups
A) 75# , 85#F
B) 50# x4 rounds dnf (started 2 min late and could not get to #5 )
A) 85
B) 40, 40, 50, 45, 45
Did at hotel in AZ
20/20/25/25/30
30,35,40,40,40
Got hung up at work and can’t make the 5:30
Travel WOD
Run 5k- 30:19
A) 20# for 4 1/2 rounds
Purple band on pullups
A PU
B 20 25 25 30 30
A) 40, 45, 45, 50, 50
B) 85# 100# (F)
A) ~120# (4 vests) chin got somewhere around the bar
B) 40, 45, 45, 50, 60(F)
WOD: A) 80# PR B) 1.5 Pood for all 5
35, 45, 45, 50, 50
A) 2 pull ups no band!
B) 20, 25, 25, 25, 25
A) 60
B) 60 unbroken
Used the Camo vest and the vest that seemed to be filled with sand
A) a pullup, without a band
B) 35, 35, 35, 40, 5 deadlifts, 3 cleans @ 40
A) Worked on my kip
B) 35# 5 rounds
A) weighted strict pull ups, I think the weight was 10-15#
weighted kipping pull ups, something around 15-20#
B) 20, 25, 30, 30, 35 all unbroken. PR by 15#
A) 20, 25,25,30,30
B) 25 #
A) 40 #
B) 35,35,40,40,40
A) 30# strict (max I could hang on myself although I don’t think I could have gone above 35#)
B) 155# front squat (1st time since May wrist frac; could have gone higher but didn’t want to push it; no pain during lifts)
db cleans (Mon) & db strict press (Tues) hence mod today
A) 60lbs (not a PR….done 70 x 2 before)
B) 25, 30, 35, 40, 45 (all unbroken)
A) MOD: Deadlift 173#
B) MOD Dumbell Complex: 5 DL 15 Squats
20/25/30/35/40 for DLs, all Squats @ 25 (all unbroken)
A) started with blue band; did 3 sets of 5 pull-ups; then switched to skinny red band and did 3 sets of 5 pull ups
B) 25, 30, 30, 35, 30
A) worked on my kipping!
B) 40×3 and 45×2
A) got up to Redband (plus 16# -internal- at week 23)
B) 20, 20, 20, 25, 25
Weighted pullups – 70 lbs
A. 65#
B. 35, 35, 40, 40, 45.
Did the complex first and did not have much left for weighted pull-ups.