Wednesday, April 13, 2016
For as long as possible perform strict pull-ups on the odd minutes and strict dips on the even minutes, increasing one rep each minute as follows:
1st minute – 1 strict pull-up
2nd minute – 2 strict dips
3rd minute – 3 strict pull-ups
4th minute – 4 strict dips
And so on and so on…………………….
Then once you are unable to complete in the minute, begin working backwards for time. For example, if you failed in minute 12 with 11 strict dips, start working backwards with the 11 strict pull-ups, then 10 strict dips, 9 strict pull-ups, 8 strict dips, and so on until you arrive back at your 1st strict pull-up.
Coach’s notes:
Post the rounds and reps completed going up and then the time required to get back down the ladder.
WOD Leaderboard
Completed at 530 am in Blackfalds at the rec centre. No rings to dip so used dip station. Also no straight bar to pull so used a pull-up station with varied grips.
Failed on 11 Pullups (completed 7 of the rnd)
7:16 going back down.
Pullups failed quick round 7 was unbroken, 9 seemed easy, had nothing left in round 11
Made it to the 15th minute and attempted 15 pull ups but only managed 11.
Working down from there was a struggle to push through the fatigue, managed to finish with a minute or two left before the 8:00 time cap.
Thanks Laura!
PU with foot on box all pronated
Dips with foot on box, had to work on keeping my right are pinned into my side to prevent twisting!
Failed in rnd of 11 (got 9 PU)
Descent took 6:08
Thanks Josh
Made it to round 11 – only got 9 PU’s.
Working up down was super slow – forgot to check the clock
Thanks Laura!
Made it to 13th minute, but only completed 12 pu. Finished the descending pattern in 7:56.
Cool WOD. Thanks Josh for the kettle bell warmup.
Got 9/10 dips. Total time was 18:29.
Thanks Laura, great job 7AM!
Made it to 12th minute. Then ~8 min to complete.
Thanks Michelle and Jason.
Minute = Exercise
1st minute = kissed biceps; 2nd minute = 1 PU ; 3min = 2 D; 4min = 3 PU; 5 = 4 D; 6 = 5 PU; 7 = 6 D; 8 = 7 PU; 9 = 8 D;10 = 9 PU; 11 = 10 D; 12 = 11 PU FAIL…
Then took 8 minutes. (14:00 ~22:00)
Made it to minute 15.
Then finished at 27:25, so I think the time is 11:25. By my count that’s 107 pull-ups 112 dips total. Ouch.
Thanks Michelle and Jason!
Round of 9 pull ups. Think I did 8.
Thanks Michelle, Jay.
2000m row
9:35
A) 12 min AMRAP
Row 250m
15 pull-ups
10 burpees
5 rds+111m
B) 5 rounds
10 HSPU
12 GHD sit-ups
5:12
C) assault bike 15sec rest 45sec x 10 86cal
D) half of todays wod at the hall
Made it to min 15 and got 9 pull-ups didn’t have time to work back down. Nice work Derek.
as rx’d to round 7, introduced a box for both movements to round 11 and kept it on the way down. 19:45.
Great job 6am. Thanks Laura.
Made it to round 13 (did 8 pull ups). Took 8:35 to go back down.
Thanks Michelle and Jason.