Category Archives: Pull Ups

September 4, 2015

Strength Back Squats 5x(10 @ 64%) MetCon Helen 3 rounds of: 400m Run 12 Pull ups 21 Kettlebell Swings *Choose weights for the MetCon that are challenging, but still allow you to move quickly with good form.

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July 21, 2014

SWOD: Deadlifts 75% x 5 85% x 3 95% x 1 or more SWOD: 10,9,8,7,6,5,4,3,2,1 of: Power Cleans Pull ups

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July 18, 2014

SWOD: Back Squats 80% x 3 85% x 3 90% x 3 or more SWOD: 5 rounds of: 10 Pullups 20 Squats 10 Atomic situps 20 Box Jumps

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June 25, 2014

SWOD: Shoulder Press 5@75% 3@85% 1@95% or more WOD: Cindy 20 Minute AMRAP of: 5 Pull ups 10 Push ups 15 Air Squats

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June 20, 2014

SWOD: Back Squats 3@80% 3@85% 3@90% or more WOD: For Time: 100 Squats 5 Pull ups 75 Squats 10 Pull ups 50 Squats 20 Pull ups If time permits, Core work

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June 11, 2014

SWOD: Shoulder Press 5@75% 5@80% 5@85% or more WOD: Fran 21-15-9 Thrusters (95/65#) Pullups If Time permits, Core work.

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June 4, 2014

“Jackie” 1000m Row 50 Thrusters (45/35#) 30 Pull ups Tabata Atomic Sit ups V-Up Situps

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May 30, 2014

For time: 10 rounds of: 10 Pull ups 10 Dips

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May 26, 2014

Memorial Day “Murph” Run 1 mile… 100 Pull ups 200 Push ups 300 Air Squats Run 1 mile… Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20# vest or … Continue reading

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May 16, 2014

10,9,8,7,6,5,4,3,2,1: Thrusters (95/65#) Pull ups

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