.com WOD & Tozzo Machine

W/ Dave @ The Tozzo Machine in the early afternoon we did the following .com wod:

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

WOW!! Grips get worked however kipping pull-ups are w/o a doubt the way to go to do more work as I was able to, other than one rnd, get all 7 kips done. 

29 sets to complete 6 rnds. 

First 5 were w/ the weighted pull-up & the 6th was just strict for the 3 & then the 5 w/ the 7 kip.

Then I went to Dave’s night WOD & did the following

AMRAP in 20 mins of:
10 DB (25#) thrusters
10 Ball Slams
10 Bench Dips

14 rnds w/ 10 thrusters, 10 ball slams & 2 dips.

I was going so hard on this workout that I couldn’t even speak during…& after.

Good Times!!