Electric

 In WOD

Running is Tough. Running with weight is really tough.

 WOD 10/13/11

Pull-Ups 10-10-10-5-5-5

Make these sets more difficult as you go along. You can kip, dead hang, or add weight. Just make sure each set is more challenging than the last.

 

AMRAP in 4 minutes:

5 Burpees

20 Double Unders

Rest two minutes

AMRAP in 4 minutes:

5 Single-Arm Dumbbell Push Press/arm (45/30)

5 Single-Arm Dumbbell Deadlifts/arm (45/30)

Rest two minutes

AMRAP in 4 minutes:

10 Hollow Rocks

5 Inverted Burpees

 

For the dumbbell deadlift simply hold the deadlift at your side and tap it to the ground, keep your chest up!

 

We have two open spots for the CASA 5K on Saturday. Let me know if you would like to fill one of the spots. Race time is 8am so be sure to arrive by 7:30 so you can warm up.

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Showing 19 comments
  • Cassi
    Reply

    Burpees AND inverted burpees on the same day??? Your my favorite Neal!!!!!!

  • fara
    Reply

    Hollow rocks????? Inverted burpees? WTH! 🙂
    Sounds interesting & painful!

  • Michael Hebert
    Reply

    I want one of those 5k spots! Still available?

  • Neal
    Reply

    75# x 5 on the weighted pull-up. Tried to get one rep with Erin but it wasn’t happening today.

    7 Rounds, 5 Rounds, 4 Rounds RX (did the inverted burpees free standing, made it a little more difficult)

    Then I PR’d my muscle-ups, 16 reps; Thanks for the push Sean!

  • Neal
    Reply

    If you want a 5k spot you need to go to the gym and fill out a 5k form

  • BeckyR
    Reply

    2 sets of 5 unassisted pull ups

    5 rounds with 10 du’s( when do these get easier???)
    5 rounds @ 20#
    5 rounds– those hollow rocks got tough!

  • Jeremy J
    Reply

    WOD 6 rounds (singles on single leg lol)
    5 rounds rx
    3 rounds rx

    Hollow rocks into inverted burpees are no joke!

  • Jason
    Reply

    good job brother! I like seeing those RXs next to your name

  • JeremyWF
    Reply

    7,5,5 RX I really wanted 8 rounds on the double unders and burpees. That is the only part I really had a goal on.

  • Erin
    Reply

    15# x 5 for the weighted pull-ups.
    4 Rounds, 3 rounds, 4 rounds RX
    Inverted burpees were a blast!

  • Erin
    Reply

    Also, good job Becky on your pull-ups today…looking good!

  • BeckyR
    Reply

    thanks Erin! but u totally rocked the weighted pull ups!!! I went back for more during CFK, but ripped my left hand wide open so I may have to chill for a while :-/

  • JJ
    Reply

    6,4,4 rx wanted 7 but DU’s were poor today. also wanted 5 on the hollow rock but they killed me. i think that is the hardest ab move ive done in a wod….no problem for new girl kaitlyn (not sure on spelling) she got 6 lol

  • JJ
    Reply

    also worked up to 10 pullups 30# sets of 5 were dead hang

  • Jaywes23
    Reply

    65# x 5 pu
    6,5,3 RX

  • Stephanie
    Reply

    2x 5 unassisted pull ups
    5,5,5 RX My DU’s in the warmup were pretty good but during the workout I couldn’t get the rythm back.

    JJ, your right, the new girl killed that last AMRAP.

  • CA
    Reply

    Did this Wod at CFBB
    3 sets – 5 DH pull ups, followed by 5 25# weighted dips
    6, 6, 5 Rx Replaced inverted burpees with 53# goblet squats.
    Practiced inverted burpees after wod.

  • Stephanie
    Reply

    Apologies if this posts twice.

    2x unassited pullups
    5,5,5 RX

  • Miranda
    Reply

    I wish I knew who all did dead hang weighted vs. kips weighted. I got 6 @ 25# with the Kip. 4 dead hang w/ no weights then got 4 weighted dips with 10# this was cfmc’s saturday skill

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