410 W Geer St, Durham, NC 27701 (919) 907-1233

Upside Down You Turn Me

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WOD for Wednesday 082510 – – Click Here For Today’s Schedule 
Weighted Pullups
3 sets of 5 reps
–Rest–
AMRAP in 12 Minutes:
3 Handstand Pushups
6 Pullups
9 KTE
12 KB Swings (52/35)

Post Pullup Loads and Metcon Rounds Completed to Comments
For the strength segment, warm up with a few sets of bodyweight deadhang pullups.  Using a weight vest, weight belt, or dumbbell between your feet/knees perform 3 sets of 5 reps weighted as heavy as possible.  These should be deadhang pullups. 

For the Metcon, sub kickups or negatives for HSPU’s and scale other movements as necessary to ensure proper execution.               

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7 Comments
  1. Doug Reply
    6 Rounds, not even close to RX (i hate you hand stand push ups), I actually subbed ring push ups (6) for the HSPU's. On the pull ups, did 3 sets of 5 with 2 weight vests on.
  2. shayne Reply
    max & troie nailed some really heavy (and really uncomfortable-looking!) weighted pullups this AM - nice work, guys! and thanks for making me giggle (a big ol' kb hanging between your legs just looks funny! erm, i mean badass. totally badass. ahem). 6+ rounds (just 12 kb swings short of a full 7th). scaled everything but the swings.
  3. Mike K Reply
    Forcing a rest day, but I'm doing a double tomorrow. Def. looking forward to this. I love weighted pull-ups!
  4. Phil B Reply
    Also (sort of) resting today. Got an indoor soccer game at 10pm. So much for my sleep schedule. Not sure how this is going to work since I'm kind of walking like Frankenstein's monster due to DOMS.
  5. jonathan d. Reply
    i was told by a girl at the gym to start posting times, so here they begin... 4 rounds plus 3 HSPU, Rx, which is cool for me because i've never done HSPUs in a WOD before. and props to phil for saying frankenstein's monster and not frankenstein.
  6. Mats Reply
    6 Rounds, Rx. Some of my HSPUs may have been a bit suspect at the end. This was much harder than it looked on paper!
  7. ashley Reply
    rest day for me! :) and that girl at the gym sounds like she knows what she's talking about.

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