2016 March 1 WOD

Posted: March 1, 2016 in Uncategorized
Strength/Skill

12 minutes to find 1 rep max Strict Weighted Pull-Up

When the clock hits 12 minutes…

AMRAP 3:
Strict Pull-Ups (any grip)

Metcon

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Ring Dips
Chest to Bar Pull Ups

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Comments
  1. Jesse G says:

    65# weighted pull-up (PR!)
    27 strict pull-ups

    11:22 RX
    That was a cruel combo.

  2. Tanya says:

    @6am
    19# (pink backpack) strict PU pronated grip PR
    11 reps at 144#

    @815 bc rain squashed my running Ragnar prep plans
    4 loops
    1 k row
    22 min bike

  3. Shea says:

    Strict PU: 20# (pink pack + 1#plate) mixed grip
    Strict PU AMRAP 3: 22 (a mix of grips)
    Metcon: 11:07 w/super strict push ups (did ring dips on the round of 5) & C2b

  4. Luke B says:

    5×3 deadlift (dbl overhand)
    225/275/295/325/335
    3×3 deadlift
    365/385/405 all unbroken and unbelted and slow decent. Trying to focus on form

    Wt partner – Dylan
    15min AMRAP
    40yd sled push 240#
    6 butterfly pull-ups
    Trade rounds back and forth

    14 + sled push + 1pullup

  5. Jennie says:

    Jumped in on part of lunch class

    Strict weighted pull-ups, worked up to 70# (PR)
    Tried twice to get the 80# kipping but only got about 90-95% there

    27 strict pulls in 3 minutes…smoked from weighted.

    Worked muscle ups, bar and rings. Mostly failure there.

  6. Rob H. says:

    Strength
    80#
    AMRAP
    34
    Metcon
    13:45rx

  7. Joy says:

    12 mins worked on pull ups: strict, kipping, banded
    Amrap 3: 17 strict with sm green band

    Metcon: 11:54
    10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    Ring Dips: jump up then worked neg.
    Chest to Bar Pull Ups: 10, 9, & 8 done with blue skinny band; 7, 6, 5, 4, 3, 2 done with sm. green band, and 1 back to blue skinny band. Got chest high on all (I think) but didn’t always touch the bar

  8. Shank says:

    Strength – 72# KB one rep max on pull up

    Metcon – 11:46

  9. Kimberley says:

    Worked on banded pull-ups and seated strict RR
    17 RRs

    Metcon 10:58
    Dips from box
    RR

  10. Mark G says:

    Strength
    Worked up to 60# KB

    25 strict PU in 3 min

    METCON
    8:31
    Push-ups
    Mixture of C2B and PU

  11. Kent says:

    Recorded on 2-29 date for archive purposes

  12. Lucas Holland says:

    92# weighted pu
    Amrap × 3min – 30 strict
    Metcon – 7:23 rx

  13. Marcia Jo says:

    Strength: did it
    Worked pull-ups in the band
    AMRAP: 47 RRs

    Metcon: 9:26
    Ring dips for 10, 9, then half of 8 and 7; the rest pull-ups
    RRs

  14. Blake says:

    Strength worked up to 92#

    Amrap- 31

    Metcon- 7:50 rx

  15. Bryce miller says:

    Skill work banded pull ups
    AMRAP 13 banded pull ups

    Metcon
    7:07
    Ring rows
    Push-ups

  16. jkb says:

    Strength: Lots of hollow rock holds with violent kicks (Thanks Todd!) to get up to bar. Not weighted.

    AMRAP3: strict PUs undergrip #8, from shorter bar

    Metcon: 12:12
    10,9,8,7,6,5,4,3,2,1 of
    Box dips & chin2bars using med green band

  17. jkeel 41/5'9/175ish says:

    Finally something besides 16.1!

    Weighted worked up to 80# strict. Had more ran out of time.

    AMRAP 3 = 40 strict

    Metcon:
    6:59 rx’d

    I hope there are no pull ups in 16.2…

  18. Missy Champine says:

    Make-up from yesterday:
    Front Squats 8×3
    75/75/95/95/110/110/115/125

    AMRAP 3
    Large green banded pull-ups – 12

    Metcon
    10,9,8,7,6,5,4,3,2,1
    Box dips
    Ring rows
    10:19

    Thanks, Todd, for the pull-up coaching!

  19. Groves says:

    Strength: worked up to a 72# sup grip pull up.

    22 strict pull ups.

    METCON: 11:48 RX my under boob is bruised.

    Post wod lap around the loop.

  20. Bob says:

    Strength: worked up to 72# kb
    30 strict pull-ups
    Metcon: 10:50 RX

  21. Melanie says:

    Strength/Skill.

    WORKED ON PULL UP PREGRESSIONS WITH BANDS RONG ROWS KIPPING ETC
    12 minutes to find 1 rep max Strict Weighted Pull-Up

    When the clock hits 12 minutes…

    AMRAP 3:
    Strict Pull-Ups (any grip)

    Metcon
    10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    Ring Dips holds into negative downs
    ring rows.
    COMPLETED IN 15:13

  22. Sara M. says:

    Strength/Skill
    Worked on strict pull-ups. Can only do body weight and not many before arms fatigue. 😞 Gotta build strength back up. Also used thin blue band and different grips.

    AMRAP – 11 with small black band

    Metcon
    Push-ups (elbows in tight)
    Mix of kipping pull ups & ring rows
    10:43

  23. Nichole Dyer says:

    Strength : worked banded pull ups for the first time.
    Amrap3-20 ring rows
    Metcon-12:28
    Box dips and push ups alternating sets
    Ring rows to chest

  24. Joshua G says:

    35# one rep max strict pull up (PR)
    14 strict pull ups
    Metcon: 14:09
    Blister tore right around the 5/5 rep count and I had to switch to push ups. Ring dips had to shift to foot assisted about a third of the way in.

  25. Cara says:

    Metcon 10:20

    Did push-ups and chin over bar pull-ups

  26. bbevis says:

    Strength/Skill
    12 minutes worked on pull ups (slow decent and banded)

    AMRAP 3:
    Strict Pull-Ups reverse grip

    Metcon didnt write time down 😦
    10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    Ring Dips
    Chest to Bar Pull Ups

  27. […] 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Ring Dips Chest to Bar Pull Ups Compare to March 1, 2016 […]

  28. […] minutes to find 1 rep max Weighted Pull-Up or work on Pull-ups Compare to March 1, 2016 or October 7, […]

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