Thursday, June 12th, 2013

12
Jun

Thursday, June 12th, 2013

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WOD:
5 Rounds For Time:
1 Strict Press
1 Dead Hang Pull-Up
3 Strict Presses
3 Strict Pull-Ups
Max Push Press
Max Kipping Pull-Up
Rest 90 Seconds

** Use approximately 85% of your 3RM Press. **
** Tight, Efficient, Gymnastics Kips.. No butterfly kipping. **
__________

Annual Social at the Boat Basin Cafe:
Saturday, June 22nd @ 4PM
W79th St & The Hudson River
Click Here to RSVP on our FB Events Page
(If you haven’t received an invite yet, friend or PM EJ)

Push Press Demo Video – Catalyst Athletics
Flexibility is one of the 10 General Physical Skills that together, Equal Fitness – If It’s the Chink in your armor, Click Here for some Advice from Greg Everett.
Carl Paoli of Gymnastics WOD on the Kipping Pull-Up
Kipping Progression Con’t

Kipping Progression

0 Response

  1. BAston

    Started with Pull Ups:
    1. 19/16
    2. 16/15
    3. 16/13
    4. 15/11
    5. 13/11
    Total: 79/66

    Weight: 110#

    Hands are a mess. Fun wod.

  2. Vikram

    Today was a blast! What a great workout.

    115 reps (79 pull ups & 36 push presses) @ 105#

    Max PUs/PPs: 21/7 – 18/7 – 18/8 – 15/7 – 7/7

    Note the rapid drop off. Rest day tomorrow…

  3. Jared

    We all started on pull-ups:

    @ 135 (160 3 rep PR strict press)

    23-12
    17-12
    13-12
    14-7
    16-8

    83-51
    134 reps

  4. Benjammin

    53 push press @95 and 88 pull ups
    (10-15, 10-10, 10-20, 13-20, 10-23)

    Was really tight coming in. Took me a couple rounds to warm up. Hands are destroyed. Thanks nurses Marilina and Nicole for taping up my boo boo

  5. EJ

    Buy in – Flight Simulator up 5-50 then down 50-5 (increments of 5) Double Unders
    8:17

    WOD
    161 reps
    81 Push press/80 Pull ups @ 80#

    20/21
    15/16
    15/14
    15/14
    15/14
    16/15

    typing like a t-rex

  6. Kat

    11/15
    11/11
    6/11
    7/15
    8/12
    58#

    Many many thanks to EJ for her pointers on push presses. EJ = awesome

  7. Rachel

    12/11
    10/9
    9/9
    8/8
    8/8
    47/45 = 92

    Press @ 53#
    Pull Ups – Jumping from ground w/ slow negative for 1 rep and 3 rep sets, Rings Rows for max rep sets

  8. Justin B.

    13/10
    10/7
    9/10
    7/7
    8/9

    Total: 47/43

    I used 125# which was a little less than 85% of 3rm of 155#.

  9. Jon

    40/68

    I did all the push presses at 135 but at round 4 i was only able to get 2 strict presses and had to drop to 115 for the strict.

  10. Melissa T.

    PP/PU
    1) 12/15
    2) 5/10 (banged my collar bone and couldn’t continue)
    3) 10/8
    4) 8/8
    5) 7/7
    Total 42/48
    53#. Ring rows for pull-ups.
    ** discovered that I have an alien collar bone. Fun stuff.

  11. jen

    110 total @ 63#***
    54/56
    15/10
    13/10
    9/12
    9/12
    8/12
    Not totally sure pp breakdown is right but its close. Kipping pullups breakdown is correct.

    *** 3rd strict press of round 4 was a push press and
    3 strict presses of round 5 at 58#. Put weight back to 63# for max pp of round 5.