Pull-ups, Pull-ups, and more Pull-ups

After moving a few tons of weight yesterday I wasn’t sure what today would hold… Turns out the movement of the day was “pull-ups.” And it was a much smaller class!

Ev and I arrived to work with Coach Drea and were joined by Jake, Patti, and Carrie. We did some foam rolling and shoulder work to kick things off, then did three rounds of:

  • 10 calorie row or on the assault bike
  • 10 ring rows
  • 10 hollow-body-rocks
  • 10 push-ups

reading-the-wod-memeAnd then we worked through the movements and talked about the various ways to try today’s workout, which was  10 rounds for time of:

  • 3 weighted pull-ups, 45/30 lb.
  • 5 strict pull-ups
  • 7 kipping pull-ups

Supposedly you were supposed to do three weighted strict pull-ups, then drop the weight and continue on with regular strict pull-ups and kipping pull-ups.


On a good day I can do a single ugly strict pull-up and a handful of kipping pull-ups. My hands already hurt from the day before and this workout quickly became less about time and more about just doing some practice with pull-up variations.

I may have made it through 7 of 10 rounds with a variety of movements in about 30 minutes:

  • strict pull up with a 15# or 10# dumbbell between my legs (yeah, that didn’t work well)
  • strict pull ups (didn’t work well or for very long)
  • jumping pull-up with a strict hold at the top
  • regular kipping pull-ups
  • banded strict pull-ups (green band)

On a good “round” I managed 3 banded strict pull-ups and a handful of regular kipping pull-ups. On a bad “round” I managed 1 attempt at a strict-pull up and 7 regular kipping pull-ups.

I wandered a lot. My hands and forearms were fried quickly.

Not my favorite workout, but a great chance to play on the rig for a while. Plus we had a great group to entertain us as we all flailed around. 🙂

Thanks Drea and great work everybody!


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