Pull-ups, deadlifts and bumper plate fun v2.0

Tuesday 27.1.15

Wall ball sit up from the Area 61 Hang out on the weekend...

Wall ball sit up from the Area 61 Hang out on the weekend…

A: 12 mins – kipping technique for pull-ups/C2B pull-ups

B: 5-5-5-3-3-2-1-1-1 deadlift — record each set

C: bumper plate fun (12 min cap) – version 2.0

2 rounds for time:

  • 20 ground to OH w/ 20/10kg bumper plate
  • 20 sit-ups w bumper plate
  • 400m run w/ bumper plate

FF weights: select an appropriate weight

Post loads, times and training notes to comments or BTWB

Coach B

Husband of @rebeccafwarren. Dad of Madz & Isabelle. Coach & Owner of @adaptcrossfit. One Passionate Dude.

  • Ivan L says:

    A. I decided a while ago that my kipping is pretty good and doing butterfly risks damaging my shoulders so just did a few sets of 5 kipped.
    B. Worked up to 130 and stopped to look after my back (post retaining wall repair yesterday). But enjoyed watching Tim hit a 162kg PB. And the obvious buzz he got from the full body buzz afterward. With better form than his earlier 140kg lift too.
    C. Bleagh!! Cunningly got one of the thinner G2 plates so it was just that bit easier to hold onto. 8:58 RX.

  • Fee says:

    A: Kipping pull up practice was fun – but I feel very uncoordinated.
    B: 60 – 70 – 80 – 90 – 100. Failed 105 – just felt a little weak this morning.
    C: Not bad actually – although subbing the airdyne for the run was a fail!

  • A: Practices shoulder work and then the slight swing.
    B: Worked up to 60kg. I’ve not done these very much, so was happy to have Sean’s guidance on them.
    C: 9.41. FF used 5kg plate. I should have tried the 10kg at least. I feel wrong because I didn’t give it a go. 🙁 Enjoyed this one though, oddly enough. 🙂

  • A. Worked on my butterfly’s.. If that’s what you can call them
    B. 5×60, 5x100x, 3×130, 1×155, 1×160 (bad form – needs much work!)
    C. 10.44 Rx. G2O’s & Sit-ups were fine… I Struggled massively with the run. Should have used a smaller 20kg plate for grip etc.

  • Sharon Simonsen says:

    A. Hollow rocks due to shoulder
    B. 35, 55, 65, 75, 80, 90, 95 (1rm is 122)
    C. Scaled to 30 sit ups without plate (shoulder again). Finished in 11.26

  • KJ says:

    Was a great day at the coast on Saturday. Always interesting to train at another box.
    A: getting butterfly pull-ups in 3s and 4s. They are not perfect – but getting there.
    B: went for a new 1rm of 131kg got it off the ground 3 times…but no PB. It’s there!
    C: 7.02rx this was a good WOD for me. Will challenge myself a little more if we do the run with a weight again next week.

  • TarrynC says:

    A: seem to get technique for butterfly ok, just need to start getting my chin over the bar. Plus my shoulders crack and clunk with every rep so not sure if I should stop…no pain though. Anyone else have clicky joints?

    B: 55, 65, 75, 80, 85, 90, 95, 100 & 105. Tried another single at 110 but failed. Happy to get 105, couldn’t get 95 off the ground 2 weeks ago.

    C: felt ripped off because coach Rosie made me do 20 (yes, 20!) Plate burpees instead of the run. I feel now though that I kinda had it easier than the rest and wouldn’t have finished if I had the run. Finished at rx weight in 8:36. Pretty happy with that! (And thanks Rosie, I guess)

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