Pull Up, 3 x 8

Sport Strength:

1a) ME C2B Pull Ups or Weighted C2B Pull Ups 

1b) 250 M Row Sprint. Rest 2 minutes.


Barbell Complex--5 rounds for weight
3-hang power clean
3-front squat
3-push press
Once you start the round, no stopping.  Rest as needed between rounds
Compare to 7/12/12

Daily Challenge:

Wall Climbs, Accumulate 10


Downward Dog, Child's Pose

Post loads for Pull Up and time for WOD to comments.

125 comments (Add your own)

1. Tyler B. wrote:
Sport Strength
75-95-105-105-115 W.O.D.

Mon, January 7, 2013 @ 8:17 AM

2. Ray wrote:
did regular strength 3x8 weighted pu
#5-#10-(last set did half with #10, a couple with #5, then finally last 2 at BW)

on set #4 I had a fail - when switching grip from FS->PP I dropped the bar, had to reset and get my last 3 PP. I knew PP would be my limiter, but was happy with the results - 145 a good PP for me.

Had to skip town for DC and mobility. School year's back in, so gotta run @640 :(

Great day - Thanks for the Coaching.

Mon, January 7, 2013 @ 9:36 AM

3. Shelly Utsch wrote:
65, 75, 85, 95, 100

Mon, January 7, 2013 @ 12:18 PM

4. Katy wrote:
Wod: 65, 75, 85, 95 x 2

Mon, January 7, 2013 @ 7:14 PM

5. Jo wrote:

Mon, January 7, 2013 @ 8:44 PM

6. Drew wrote:

Mon, January 7, 2013 @ 9:04 PM

7. Rob Ford. wrote:

Failed on the 3rd push press.

Mon, January 7, 2013 @ 9:22 PM

8. Brad King wrote:
185-195-205-215-235(only 1 PP)

Tue, January 8, 2013 @ 7:33 AM

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2 Mile Run

I did "Triples" with a KB. It was kind of strange!

44-44-53-53-62 (failed on the push press...that was just weird)

Tue, January 8, 2013 @ 8:24 AM

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Sorry, only 225 on last set...I copied Drew's post.

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