Score as many points as possible in 10 rounds of 15 seconds on 45 seconds off Pull-ups
1 point - band assisted pull-up
2 points - pull-up
4 points - c2b pull-up
8 points - muscle up
Then
3 rounds for reps
45 sec Wallball with slammer, 30/20
15 sec Rest
45 sec KB swing, 2/1.5
15 sec Rest
45 sec Ball slam, 30/20
15 sec Rest
45 sec KB SDHP, 2/1.5
15 sec Rest
Score is pull-up points + reps. Post score to comments. Compare to10/7/14. and 1/14/15.http://carportcrossfit.blogspot.com/2015/01/pull-up-kb-slammer.html
2 comments:
41 (ring rows = .5 point per rep) plus 169 @ 14' wall ball, 20' slam ball, 1pd KB, total 210.
Home WOD for me!
Pull-ups in the doorway for the first part and burpees/lunges/push-ups/sit-ups for the 2nd part
144pts pull-ups (28 C2B, 16 pull-ups)
225 reps
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369 TOTAL
Rd1= 13/22/16/18
Rd2= 14/24/17/23
Rd3= 14/28/16/20
Burpees/lunge/push-up/sit-up
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