21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

The SDHP is a “pull” that is really a “push.” Can you elaborate?

Post impressions to comments.

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Big Dawgs
as Rx’d

Women - 95#

The Porch:
21-18-15-12-9-6-3 rep rounds of:
115 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time

Women 75-80

Pack:
18-15-12-9-6-3 rep rounds of:
95 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time

Women 55-65

Puppies:
15-12-9-6 rep rounds of:
25-35 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time

Buttercups:
12-9-6-3 rep rounds of:
pvc - 15 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time

Inverted hang progressions or subs
If you are unable to do this try pulling one or both legs in and inverting, slowly lowering back to the starting position.

If you are unable to do these progressions sub toes to bar or knees to elbows.

So no kipping up, and then dropping slowly?

Or is that what “pulling one or both legs in and inverting” means?

TriMedic - 04 February 2010 09:12 PM

So no kipping up, and then dropping slowly?

Or is that what “pulling one or both legs in and inverting” means?

I dont understand how you would kip up to inverted, I am not versed in gymnastics but I have done these before. All you are doing is leaning back until you get upside down, then lower back to rightside up slowly. Having both legs extended is difficult, the less weight you have out past your center the easier it is. So bring one leg in or two legs in makes it progressively easier.

hope this helps

This should explain the hang

http://www.youtube.com/watch?v=8lutAu2bFxw

i’m assuming this is all supposed to be done back-to-back with no rest in between right?  Even though it’s not timed, should we kind of act like it is on the SDHPs?

drummerwhoservesgod - 04 February 2010 09:59 PM

i’m assuming this is all supposed to be done back-to-back with no rest in between right?  Even though it’s not timed, should we kind of act like it is on the SDHPs?

basically but dont go into the hangs completely exhausted or you will risk the obvious. You want to get your HR up during the pulls, and tax your grip a bit but not fully exhaust yourself, FOCUS ON FORM for this WOD.

The other day when we had to do: kelly, ppl told me my time was really good. I remeasured the distance with http://www.gmap-pedometer.com/ It turns out i ran 300m per round instead of 400m

Tuesday 02/02/2010
Completely screwed up because of to much people in the gym. My thruster bar was ‘stolen’ when I was running, my pull-up bar when I was
doing my thrusters, the threadmill when I was doing other stuff so I replaced that with Crosstrainer (CT). Since I don’t have rings I had to replace the Muscle-ups with pull-ups and dips.

Rxd WOD:
Pack:
Five rounds for time of:
85-105 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Puppies:
Four rounds for time of:
20-35 pound Thruster, 5 reps
5 Muscle-ups
Run 200-400m

My WOD (being a puppy):
WU:
CFWU x 1 (15 reps)
Burgener x 3

WOD:
Round 1: 5xThrusters 25kg/55p + 10 PU/5+5 Dips + Run 400m
Round 2: 5xThrusters 25kg/55p + 10 PU/5+5 Dips + CT 2min
Round 3: 5xThrusters 30kg/66p + 20 PU/20 Dips (Gravitron) + Run 400m
Round 4: 5xThrusters 30kg/66p + 20 PU/20 Dips (Gravitron) + CT 2min
Round 5: 5xThrusters 32kg/70p + 20 PU/20 Dips (Gravitron) + Run 400m
Total time: 23:07.

Cash-out: None

Question: The grip in my injured hand is not strong enough yet to hang from a bar for longer than a few seconds. Would hanging leg raises where I’m resting on my elbows be okay as a sub? Like this:

I could raise them straight then bring my knees up as far as possible as if doing hanging knees to elbows, in theory.

Thoughts would be appreciated.

Thanks. 

Cash in:
5 min row, 20kg SDHP x 10, inverted hangs x 2, push-ups x 10 sit-ups x 20

Main event:
18-15-12-9-6-3
35kg SDHP
Inverted hang (as best I could on the gym pull-up bars, only managed about 10-9-9-9-6-3)

Cash out:
Salmon stretch, various stretch.

Almost The Brave - 05 February 2010 12:48 AM

Question: The grip in my injured hand is not strong enough yet to hang from a bar for longer than a few seconds. Would hanging leg raises where I’m resting on my elbows be okay as a sub? Like this:

I could raise them straight then bring my knees up as far as possible as if doing hanging knees to elbows, in theory.

Thoughts would be appreciated.

Thanks. 

Might be your best bet.  Go with it for today.  If you find them to be too easy, keep it super strict and go nice and slow.

Squat - 190lb x 20

KB Shoulder Press - 4x10x44lb (PR)

AxelBear - 05 February 2010 01:25 AM

Almost The Brave - 05 February 2010 12:48 AM

Question: The grip in my injured hand is not strong enough yet to hang from a bar for longer than a few seconds. Would hanging leg raises where I’m resting on my elbows be okay as a sub? Like this:

I could raise them straight then bring my knees up as far as possible as if doing hanging knees to elbows, in theory.

Thoughts would be appreciated.

Thanks. 

Might be your best bet.  Go with it for today.  If you find them to be too easy, keep it super strict and go nice and slow.

Thanks, AxelBear.

mastroj - 04 February 2010 09:51 PM

TriMedic - 04 February 2010 09:12 PM

So no kipping up, and then dropping slowly?

Or is that what “pulling one or both legs in and inverting” means?

I dont understand how you would kip up to inverted, I am not versed in gymnastics but I have done these before. All you are doing is leaning back until you get upside down, then lower back to rightside up slowly. Having both legs extended is difficult, the less weight you have out past your center the easier it is. So bring one leg in or two legs in makes it progressively easier.

hope this helps

Ok, I was confused.  I was thinking pull-ups with emphasis on the down… inverted..  heh.  Thanks for straightening things out guys.

FRIDAY 100205
21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

Did 21-18-15 as rx’d. That took 45 minutes and left me with no energy in my body and no skin on my hands! In retrospect, I should have scaled the weight down to 115 or maybe even 95. Probably didn’t help that I’m battling a nasty cold, either… whatever, no excuses. I’ll get it next time.