WOD 10 Nov: 50 pull ups and a little bit of help where needed

10 Nov

Strength: deadlifts 1 x 5 and weighted dips 5-5-5-5-5 (or bw dips or negative dip/ring dip combo)

Skill: muscle up work

Finisher: 50 pull ups/chins


7am… for those who had done lots of deadlifts yesterday we hit up some assistance work in the shape of good mornings. Since it seems that most of the athletes could do with a bit of help on strengthening the lower back for deadlifting.

8am… due to abilities we just went for max pull ups in 5 mins for the finisher

3 thoughts on “WOD 10 Nov: 50 pull ups and a little bit of help where needed

  1. Good session this morning, really enjoying the muscle up work:

    Weighted Dip:

    3 sets x 5 reps – Black weighted vest minus 3 blocks

    Good Mornings:

    3 sets x 5 reps @ 50kg

    Muscle Up holds:

    3 x 30 seconds

    Muscle Up Pull ups:

    3 sets x 5 reps

    3 Jumping Muscle ups

    50 strict pull ups – did first 20 unbroken

  2. Deadlifts
    WU, 5x60kg, 5x80kg, 5x100kg, 4x125kg (started to lose form on last set so didn’t finish)

    Good Mornings
    3 sets x 5reps: @ 30kg, 40kg, 50kg

    36 pull ups (I thnk) – maxed out at 12 unassisted, did further 5 unasst and then then just hung there whilst getting pushed up 🙂

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