Fitness - Pull ups - WOD - 9/09

This mornings WOD was pretty brutal but could have been a lot worse had I been able to use my own bar. I wanted to go heavier but there weren't enough bars for me to set up my own station. Before we got into the WOD our focus was on strict pull ups.

Focus: 4x8 strict (no kip) pull ups
1x8 - no added weight
2x8 - 12 Kg added weight
1x8 - no added weight

Today's WOD was done with a partner and as I said, I would have liked to have gone a little heavier. I need to explain one of the movements real quick. I had never heard of it before today but I guess it's a commonly known routine. The "Curtis P." Complex. This combination of movements is done as follows: hang clean, rack lunge (bar racked on shoulders like a front squat) each leg then a split/push jerk. That equals 1 rep of the Curtis P.

WOD: 5 rounds for time of:
P1 - "Curtis P." complex x3 - 40 Kg (88#)
P2 - hanging ankles to bar (or knees to elbows) x10

Time: 8:52
Calories burned (Focus, WOD and finisher): 613

The WOD broke down like this, as one partner was completing the 3 reps of the Curtis P. Complex, the other partner was on the pull up bar doing the ankles to bar. Once each partner was done with we switched and did the other exercise. There was one catch, you couldn't move to the other exercise until your partner was done with his/hers. So If it was taking your partner a while to get through the Curtis P. complex but you were ripping through the ankles to bar, you had to wait and your time suffered.

My partner and I rocked this one and got the fastest time of the class and one of the fastest of the day. Although It was a little light for me, i was still pretty spent after this one. After all those pull ups for the focus i had a hard time keeping my grip for the ankles to bar. My grip strength failed long before my core strength. By the 4th round I had to break up them up into two sets of four and a set of two.

I killed the Curtis P. complex though. I never had to break during all 5 rounds. After the WOD we did a finisher to the tune of tabata sit ups.

Finisher: Tabata sit ups
Lowest reps counted in any round - 11