Pull Up, 5-3-1
Remaining Time HSPU Practice (Holds, climbs, etc.)

Sport Strength:

1a) 4 x 4 Weighted Chest to Bar Pull up ( No Kip) 

1b) 4 x ME HSPU (Strict or Kipping)


For Time...
KB Swings or KB Snatch (alternating) (1.5 Pood/1Pood)
Push Ups
50 Double Unders after each round.

Daily Challenge:

Center Plank Hold, 3 x :20 sec/:10 rest


Calves on Post, Dolf Stretch

Post loads for your Strength/Sports Strength & Time for WOD to comments.

141 comments (Add your own)

1. Ray A wrote:
weighted pu: #15-#20-#35
WOD: KB swings 1.5pd, 150SU, 6:10~?
I don't remember my exact time, but think it's within 10s of that.

I can very predictably get 1 DU in a row. ;) Don't laugh a week ago I couldn't even predictably get 1 DU in a row.

Wed, January 23, 2013 @ 1:20 PM

2. Laura wrote:
Kipping pull ups for 5-3 and 1, yes 1 dead hang pull up.

Several HSPUs to 2 abmats, several times.

WOD with 1 pd KB, games style push ups, and 20 DUs per round. 9:15.


Wed, January 23, 2013 @ 3:07 PM

3. Beefcake wrote:
Pull Up, 5-3-1
Strict, strict, 12# x 1, 20# x 1

For Time...
KB Swings (1.25pood)
Push Ups
50 Double Unders after each round

Daily Challenge:
Center Plank Hold, 3 x :20 sec/:10 rest

Calves on Post, Dolf Stretch

Wed, January 23, 2013 @ 5:36 PM

4. Katy wrote:
6:06 - alternating arm swing with one pood kb

Good luck to everyone this weekend! We will easily be the best-looking group of CrossFitters there.

Wed, January 23, 2013 @ 5:43 PM

5. Rob Ford wrote:
SS: 4x4 strict C2B Phillips with 35# vest.
Strict HSPU: 15-10-8-8 best I remember.

WOD. 5:19 RX'd
New speed rope helped with DU's

Wed, January 23, 2013 @ 7:38 PM

6. Haywood wrote:
Warmup: Vocals 1x5 with partner (Carl)
Wod: Car sit hold for 45 minutes unbroken
Challenge: tail-back n forths reps 1 min: 1345.5
Mobility: upward dog

Wed, January 23, 2013 @ 7:39 PM

7. Ginny wrote:
Sled drags for strength with Kendall!

right arm kb snatch 1pd
GHD sit ups
50 lateral jumps
Time: 6:35

Good work, ray! Keep practicing! You will have double digits in no time.

Wed, January 23, 2013 @ 8:36 PM

8. Ginny wrote:
P.S. Haywood killed it!

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9. Drew wrote:
I love me some Haywood!

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10. Drew wrote:
For Time...
21-15-9 KB Snatch (alternating) (1.5 Pood
Games Push Ups
50 Double Unders after each round.


Wed, January 23, 2013 @ 9:28 PM

11. BJB wrote:
WOD: 5:46

1.5 pd snatch, games pushups, & du's.

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