WOD – Wednesday, May 13, 2009

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.

Compare to 280309 [prevpost=941]

Justin and Wyndi knocking out pull-ups

Modify the pull-ups however you need… start with the most difficult pull-up you can do, moving to a slightly easier, and to a jumping pull-up if necessary.  If you cannot do bands, start with a jumping pull with a short assist (one plate), to a moderate assist (two plates) to an easy assist (tall box).  We are building pull-up strength… no other modification is acceptable,  these must be pull-ups.

ON BURPEES:

Watch Josh Everett kick butt in this CrossFit Games WOD (far left white shirt), as he knocks out five rounds of 275# DL for 5, followed by ten burpees in 2:55 (the best time posted for this WOD was 2:33). Notice the technique used by every competitor is not a strict push-up. Thighs on the ground finishing with a clap overhead (notice the acceptable sloppiness) is the key to counting a rep.  Josh finished second overall to Jason Khalipa in the 2008 games.