Sunday WOD 20090621

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.

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Five rounds for time of:
2 Negative Pull-ups
4 Kipping Swings
6 Jumping Pull-ups

Post time to comments.

Negative Pull-ups: Jump or climb to the chin over bar position of the pull-up and lower yourself in as controlled a manner as you can to full arm extension at the bottom.

Kipping Swings:
Kipping Pullups, Step 1…[wmv][mov], this is if you need a box.
Adrian Teaches Kipping, Part I…[wmv][mov], this is if you can swing without one.

Here is Rob Miller doing this one as Rx.

Three Types Pullups WOD …[wmv][mov]

Videos courtesy of

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