Pull-up Variations

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.

Post time and number of sets to completion.

Here is how it all unfolded…

Round and Number of Sets per round.

1. 2 sets. (as Rx'd with 45#)
2. 3 sets. (as Rx'd with 45#)
3. 3 sets (as Rx'd with 35#)
4. 4 sets (3 with 35# + 12 kipping)
5. 3 sets (3 with 25# + 12 kipping)
6. 4 sets (3 with 25# + 12 kipping)
7. 4 sets (3 with 20# + 12 kipping)
8. 4 sets (3 with 20# + 12 kipping)
9. 4 sets (3 with 20# + 12 kipping)
10. 3 sets (3 with 20# + 12 kipping)

After round three I did the three weighted pull-ups and then did 12 kipping pull-ups.

Time: 27:02

This…by far is my most dreaded WOD. I am terrible at it. I feel like I am pretty good at kipping, but my dead hang and weighted are lacking. I used to do nothing but dead hang and was pretty good at them, but since Crossfit I have done kipping almost exclusively. I may start doing some dead hang again just to improve strength.