Tag

pullups

Fri 2/17/17

By | 21-15-9, Triplet, WOD | No Comments

Conditioning:

“Inverted JT”

21-15-9 reps for time:

Inverted Handstand Pushups (Strict Pullups)
Inverted Ring Dips (Hang upside down from the rings and pull yourself up until your elbow is less than 90 degrees)
Inverted Push-ups (Ring Rows)

Tue 2/14/17

By | 5RFT, AMRAP, WOD | No Comments

Part 1 – “The Break Up”

With a running clock both partners simultaneously complete:

1st minute

  • 1 Push Press (135/95 lbs)
  • 1 Burpee

2nd minute

  • 2 Push Presses
  • 2 Burpees

And so on, adding 1 push press and 1 burpee each minute until ONE partner cannot complete the prescribed reps in the minute. You must complete the push presses before advancing to the burpees. The score for this workout is the total reps of the FIRST partner to drop out. For example, partner #1 fails after 7 full rounds and 8 push presses and 3 burpees. Then the team’s score is 7 rounds (56) + 8 + 3 = 67 reps.

Rest exactly 10 minutes and then move on to Part 2.

Part 2: “The Make-up”

6 rounds for time:

  • 5 squat cleans (135/95 lbs)
  • 10 pull-ups
  • 200 m row

Partners alternate movements: Partner #1 completes the squat cleans, partner #2 completes the pullups, partner #1 completes the row, partner #2 completes the squat cleans on round 2, etc. 

There will be 2 scores recorded for this workout: the total team reps for part 1 and the total time to complete both parts. 

Tue 1/31/17

By | 3RFT, WOD | No Comments

Part A:

EMOM for 10 minutes:

5 Strict Ring Dips
5 Strict Pullups

Part B:

3 rounds for time:

500m Row
10 Hang Power Clean and Jerks (115/75)
20 Pullups
10 Burpees

Tue 1/24/17

By | Couplet, WOD | No Comments

Accumulate as much time as possible in the time allotted for each of the following holds:

  • 4:00 L-Sit Hold
  • 4:00 Handstand Hold
  • 4:00 Bodyweight Deadlift Hold 
  • 4:00 Squat 1″ above Medball

Conditioning:

30-20-10 reps for time:

3-foot Wallballs (20/10)
Pull-ups

Wed 1/18/17

By | AMRAP, WOD | No Comments

Conditioning:

7 rounds for max reps:

AMRAP in 2 min:

5 Pullups
10 Kettlebell Swings (53/35)

Between rounds:

15 Burpees

Accessory Cash-Out:

100 Banded Pull-aparts
100 Banded PVC Shoulder Press

Mon 1/9/17

By | AMRAP, Triplet, WOD | No Comments

Max Effort Lower:

Pause Back Squats (3-second pause at bottom) 5-5-5-5-5, AHAP, for max cumulative load, on the 2:30

Conditioning:

AMRAP in 12 min:

4 Deadlifts (275/185)
4 Strict Handstand Pushups
4 Strict Pullups

Thu 1/5/17

By | AMRAP, WOD | No Comments

Strength:

EMOM 20 min:

Even – 4 Handstand Pushups
Odd – 4 C2B pull-ups

Conditioning:

 AMRAP in 12 min:

30 Double-Unders
10 Power Snatches (95/65)

Athletes must get 2 rounds in 2 min in order to continue the WOD to 4 min. Then, they must achieve another 2 rounds in another 2 minutes in order to continue to 6 min. Athletes can achieve more than the required 2 rounds in each 2 minutes block, but a minimum of 2 rounds is required to earn the right to continue on.

*Scale Appropriately

Mon 12/19/16

By | Tabata, WOD | No Comments

Max Effort Lower:

3 Position Snatch (Position 1, Position 2, Position 3)

  • 7 rounds
  • AHAP, but remember that this is SKILL work, not “heave it up in the air somehow”
  • On the 2:00

Conditioning:

“Tabata Something Else” Mash-up (20 seconds of work followed by 10 seconds of rest, then moving on to the next movement, repeated until all movements have been performed 8 times [32 total rounds]):

  • Pullups
  • Pushups
  • Abmat Situps
  • Squats

Thu 12/8/16

By | 3RFT, WOD | No Comments

In 20 min, accumulate:

  • 50 Landmine Trunk Twists
  • 2:00 L-Sit Hold
  • 4×60′ Yoke Carry (AHAP)
  • 4 Sled Pulls (AHAP)

Conditioning:

3 Rounds for time:

20 Box Jumps 24/20
20 Pullups
20 Ball Slams (30/20)
20 Pushups

FREE CLASS