If you don't feel like resting do this sucker. this is one of my favorites that we've done.
Pull-Up Ladder x 2
On a continuously running clock do 1 pull up on the first minute, 2 on the second minute, 3 on the third, etc. When you are unable to complete all pull ups in the minute, run 400 meters and begin again at the bottom (1 pull up on the first minute, two on the second, etc.). Complete this ladder 2x.
Post rounds for each ladder + 400m run times.
have you guys heard this group before?
Wednesday, September 24, 2008
Thursday WOD
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8 comments:
i tweaked this wod a bit doing:
ladder of muscle up
1/2 53lb kb swing tabata
ladder of muscle up
1/2 53lb kb swing tabata
first ladder: 1,2,3,4,5,3
tabata swing: 11 swings per 20 second interval, totaling 44 swings.
2nd ladder: 1,2,3,4,5,3
tabata swing: 11 swings per 20 second interval
total of 36 muscle ups and 88 swings. i think the chest to bar pullups have really helped the muscle up. it seems like i can get to the dip portion much easier. i was surprised because on the first ladder i did all the muscleups continuously and i have never done 5 consecutively before.
last week when i went to my uncle's office to get adjusted i stopped by u.s. tactical crossfit, the guys that run navyseals.com. anyway, i did some pullups on their rack that hangs from the ceiling and i was surprised how easy i was able to do chest to pullups.
in my garage, i have to go at a certain angle to avoid smashing my head on my beam. it was nice to have all the room to do the movement.
i've been really down because of all this chest to bar crap that you hear about in crossfit. but i've been trying it on and off since the games and my pullups have really tanked, i've lost volume and my arms have felt tired and heavy. But i think it's finally starting to paying off. they were mass hard at first, but finally they're getting better. i did 15 in a row c2b the other day and i was stoked about that.
but i have and advantage over you, my bar is only 1" in diameter, which is fairly small and i have tons of head and leg room. you need lots of room for to practice the butterfly kip. i know tommy has a really poor pullup station as well. when i go to visit him i'm making him a big solid mother.
yeah my bar is 1.5" and wrapped with athletic tape. i should have gone with longer nipples to allow more clearance, but then the bar would be too low for me. i like that i have to jump up to grab it.
i prefer the wider bar, helps with grip strength.
Did you just say you have long nipples?
Did a condensed version (0:30 second rounds).
1st set:
1+2+3+4+5+6+6 = 27
2nd set:
1+2+3+4+5+6+5 = 26
Total: 53
There. 2 WODs in one evening. Satisfied?
i mostly rested today...but add 30 more kb presses from today.
i got to 11...my hands are toast.
yes my nipples are 8 inches long, but i wish they were longer...so sexy!
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