Category Archives: Pull Ups

December 11, 2015

Strength/Skill Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Shoulder Press x 3-5 reps @ 20X1 (if you make 5 reps, increase the load until you establish a strong 3-RM) Station 2 – Toes to … Continue reading

Posted in Double Unders, Pull Ups, Shoulder Press, Thrusters, Toes to Bar, WODs | Tagged , , , , , , , , , , | Leave a comment

December 4, 2015

Strength/Skill Every 3 minutes, for 18 minutes (6 sets): Overhead Squat x 2-4 reps Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 10 Alternating One-Arm Dumbbell Snatches 10 Box Jump Overs

Posted in Box Jump Overs, Dumbbell Snatches, Overhead Squat, Pull Ups, WODs | Tagged , , , , , , , , , , | Leave a comment

November 27, 2015

Strength/Skill Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift Metcon In teams of two, alternate rounds and complete 7 rounds each of: 5 Deadlift* 5 Chest to Bar Pull-Ups *Load with approximately 65-70% of today’s … Continue reading

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November 25, 2015

Strength/Skill Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 90 seconds MetCon For time: 10 Wall Ball Shots (20/14 lbs) 1 Ring Dip 9 Wall Ball Shots 2 … Continue reading

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November 20, 2015

Strength/Skill Five sets of: Dumbbell Shoulder Press x 4-6 reps @ 2011 Rest 60-90 seconds Farmer’s Carry x 100 Meters Rest 60-90 seconds Metcon Complete as many rounds and reps as possible in 4 minutes of: 4 Strict Pull-Ups 8 … Continue reading

Posted in Dumbbell Shoulder Press, Farmer's Carry, Kettlebell Swings, Pull Ups, Push Press, Push Ups, WODs | Tagged , , , , , , , , , , | Leave a comment

November 18, 2015

The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) Rest … Continue reading

Posted in Box Jump Overs, Burpees over the Bar, Hang Squat Snatch, Power Clean, Pull Ups, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

November 5, 2015

Strength/Skill Three sets of: Bench Press x 6-8 reps @ 20X0 Rest 15-20 seconds Dynamic Push-Ups x 10-12 reps @ 10X0 Rest 2-3 minutes Metcon Against a 4-minute running clock, perform the following: Row 500 Meters 20 Wall Ball Shots … Continue reading

Posted in Bench Press, Pull Ups, Push Ups, Row, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

October 30, 2015

Strength Back Squat 5x (6 @ 75%) Deadlift 5x (6 @ 75%) Shoulder Press 5x (6 @ 75%) Bench Press 5x (6 @ 75%) *If Monday’s lifts were easy, go up 2-5 pounds. If they were heavy, stay with weights … Continue reading

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October 28, 2015

Metcon 7 min AMRAP: Ascending Ladder (1-2-3-4-5-6….) Wall Ball Pull ups Rest 5 min 7 min AMRAP: Ascending Ladder (1-2-3-4-5-6….) OH Squats GHD Sit ups

Posted in GHD Sit ups, Overhead Squat, Pull Ups, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

October 26, 2015

Strength Back Squat 5x (6 @ 75%) Deadlift 5x (6 @ 75%) Shoulder Press 5x (6 @ 75%) Bench Press 5x (6 @ 75%) Metcon 4 rounds of: 20 Wall Ball 15 Pull ups 10 Cleans

Posted in Back Squat, Bench Press, Clean (Squat Clean), Deadlifts, Pull Ups, Shoulder Press, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment