Death by Pull Up
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps
10 rounds + 9 pull ups (first 5 rounds were strict pull ups, round 6 on were kipped)
AMRAP: bench 185 lb x3 & squat 225 lb x5 – 11 rounds. on my way to bench to start round 12 when the alarm went off.
this was a fun day of workouts! the Death by Pull Ups went better than i had expected. i was pleased. since i knew that was going to be a fairly quick workout, and the CFFB workouts lately have been unfriendly to the facility. i decided to hit up the CF site and find something there… came across the 3/9/11 and 3/10/11 workouts which seemed to be a good fit. got in a good hard sweat this morning with the AMRAP bench/squat, which felt great! after that, we did some form running/stretching work in the activity center. all in all, a good day!