Fitness - Weghted/Strict Pull Ups - Triple 7 WOD Domination - 11/11

My legs, specifically my quads are absolutely wrecked from yesterday's wall balls. My shoulders and even my neck are feeling it. I'm pretty much sore all over from having taken 7 days off and being bed ridden from the flu. I was pleasantly surprised to not see any leg intensive work on the white board when I walked in this morning.

Focus: Weighted/strict pull ups, 5x5
1x10 - warm up set, explosive chest to bar pull ups
4x5 - 20 Kg's added

Not much to report here. Felt good to use some heavy weight for the dead hang pull ups. Felt a lot of tightness in my shoulders though.

WOD: "Triple 7" - 7 rounds for time of:
7 push press - 70 Kg
7 v-ups
7 pull ups

Score: 5:16
Calories burned (focus, WOD & finisher): 639

Finisher: 400 meter heavy farmer's walk
1x400m - 24 Kg (53#) kettle bell in each hand

I crushed today's WOD, absolutely killed it. I went 20 Kg heavier than anybody else on the push press and finished 33 seconds faster than the next fasted time. I could not be stopped or slowed down on this one.

Right from the start I shot out of the gate and pretty much kept that pace going through the entire WOD. I was just super excited to get after this one. I was running from the pull up bar back to my loaded push press bar and wasting no time starting in on the next round. I love WOD's like this and I think they love me too.

Side note: I've been working on butterfly kipping pull ups for a couple weeks now and today was the first time I've implemented them in a WOD. It's still a tiny bit awkward but I've pretty much got it. It makes a huge difference in speed compared to the regular kipping pull up. I'm pretty sure I'm going to use them from now on.

Posted here is a pretty short and quick tutorial of a butterfly kipping pull up. It's much more efficient if going for speed or more reps. But it's harder to make sure you're getting your chest to the bar. It's more of a circular motion as opposed to the pendulum motion of a regular kipping pull up.

We finished with a 400 meter heavy farmers walk, which was a nice little cool down. Overall, super stoked on my workout today. Could not have gone better.