Pull-Up Development then Partner WOD

Wednesday 26.11.14

Ann having a crack at the RX weights this morning! #wicked

Ann having a crack at the RX weights this morning! #wicked


  • Pullup/Muscle technique development


  • 3x 10-15 c2B pull-ups (3-5 reps is acceptable for people who have UB kipping C2B)
    scaling 1: pull-ups / scaling 2: banded strict pull-ups / ring rows

WOD – RX: 

P1 goes while P2 rest; then vic-versa:

  • 9 deadlifts @ 50/35kg
  • 7 hang power cleans
  • 5 shoulder to OH; then 

3 min ME: P1 jumping squats while P2 handstand hold – only can get reps when P2 is upside down


P1 goes while P2 rest; then vic-versa:

  • 9 deadlifts @ 40/25kg
  • 7 hang power cleans
  • 5 shoulder to OH; then

3 min ME: P1 jumping squats while P2 handstand hold/push-up hold – only can get reps when P2 is upside down or holding

Post reps and rounds to comments.

Sharing is Caring ;)
  • Fee says:

    A: still suck at this although I’m finally seeing improvement. Did one unbanned chin up (really hurt my elbow though), also got a few pull ups on yellow. Hopefully not far away from unbanned pull-ups.
    B: great team workout with Nay. Did RX and got 10 rounds then 71 jumping squats.

  • Jason says:

    A1. Worked on butterflys. Feel like I’m in this weird transition period were my kipping pullups are now out of whack due to trying to change my timing for butterflys – so everything feels wrong 🙂
    A2. I knew that grip would be important for B so didn’t push it here – did a few – got off the bar.
    B. Worked with Tim @ FF. We did 6 rounds each and then got 101 jumping squats.

    aside: Have an awesome wedding and honeymoon Ash!

  • Ivan L says:

    A1. Mostly trying to get enough momentum for bar muscle up. Ain’t happening. I get very close but always in poor position so I can’t shift my weight over the bar.
    A2. Sets of 8, by which time arms go a bit to jelly.
    B. Worked with Tim A. Went RX and got 9 rounds + 2 dead lifts (I think).80 jumping squats.
    Came out feeling invigorated today.

  • Ray Simonsen says:

    A) kinda got a kinda kipped pull up…. then worked on ring rows, 3 rounds 12 – 11 – 12 – with an increased leg deficit.
    B.1)RX – Worked with Ann. 6 Rounds and 9 DL.
    B.2)RX – 62 Jumping Squats.

    • Ivan L says:

      Nice Ray. First step to a kipped pull up must be a kinda kipped pull up. Keep it up young fella. We’ll make a Masters League Warrior of you yet.

  • Steve-o says:

    -> Worked on bar muscle-up technique – Thanks for the pointers Craig (And welcome to the morning – and Kylie!)
    -> 10/8/8 for C2B – Grip went nuts at the end
    -> With Peticus @ RX: 9 Rds + Somewhere between 60 and 100 squats. We worked in sets of 10 each and got an even spread… that’s all that’s memorable.

  • Craig W says:

    A. Played with some pull ups and did a couple of muscle ups
    B. Did 2 rounds of 10 UB C2B’s but stopped there as was a bit sore still from last few days
    C. I was the odd number in the class so did this on my own. Had a strategy and it got me 10 rounds. Then for the Jumping Squats I got 67, using the handstand holds as rest.
    Great to train with the 6:30am crew this morning and Coops ran a brilliant session.

  • TarrynC says:

    A: worked on my kipping pull ups as they were gone after I was away for 2 weeks. Happy to report that they are back! Got 3 in a row. Tried butterfly technique but no go.

    B: just kept doing sets of kipping pull ups. The more fatigues I was the worse they got (who would’ve thought?)

    C: worked with Em, we got 7 rounds then 76 squats (I didn’t do jumping squats but Em did!)

  • TessaW says:

    A: Just played with pull ups – kipping and strict.
    B: A few sets of strict on a band
    C: Worked with Jac and went Rx. We got 9 rounds and 7 cleans. I managed all sets unbroken. Then a nice even 100 squats in the second part!

  • pip says:

    A: Just worked on a bit of kipping but due to very tender hands, not too much, then 3 sets of 12 pretty tough ring rows really focussing on pinching my shoulder blades and working my upper back rather than my arms.
    B: Did this by myself with 1:1 work rest ratio and got through 9 rounds. Then worked with Rosey in the last bit and we got through 109 jumping squats.
    Finished off the session with a nice and cruisey 30 minute row with Annie. We took the rowers outside which made it a bit more pleasant!

  • A) Working on a bar MU. Got 3. Very happy.
    B) Teamed up with Mark:
    – 11 rounds and 6 cleans
    – It was either 70 or 80 something. That was the first one where the work was harder than the handstand holds.

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