Yo, you guys killed it Monday on the back squats! Let’s keep the heavy weights moving today! PR WEEK!! Warm up # 3 1. Push Press: 1 rep max! 2. 5 rounds each for time of: 10 Dumbell power snatches (5 each side) @ 50 % of bodyweight 15 pullups Rest 1 minute between efforts Don’tContinue reading “WOD Tuesday August 4th”
Tag Archives: Pullups
WOD Friday July 31st
Warm up of your choice 1. Power clean: 1,1,1,1,1,1,1,1 @ 95 – 100% 2. Tabata intervals for these 3 movements: Pullups Air squats Ball slams 20/14 or Keg burpees if you got it in you. Old school
WOD Tuesday July 21st
Warm up: Handstand or plank hold x 1 minute / Back extensions x 20 x 2 rounds 1. Push press + Jerks: 2,2,2 @ 95% (end each set of push presses with 2 jerks) 2. JOSH SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. First posted 26 FebruaryContinue reading “WOD Tuesday July 21st”
WOD Wednesday July 8th
Warm up # 11 1,2,3,4,5,6,7,8,9,10 reps for time of: Deadlift @ 245 / 173 lbs After each set of deadlifts do 1 round of “Cindy” ( 5 Pullups , 10 Pushups, 15 Air squats)
WOD Tuesday June 30th
Warm up # 3 1. Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk) 2. Max reps in 2 minutes of these 5 movements. Rest 1 minute between each exercise. 1. Hang power clean @ 3/4 bodyweight 2. Ball slams @ 20 / 14 3. Hand plantedContinue reading “WOD Tuesday June 30th”
WOD Tuesday June 23th
Warm up # 10 “Lynne” 5 rounds for max reps of: Body weight / 3/4 body weight bench press Pullups There is NO time limit between sets on this workout.
WOD Tuesday June 16th
Warm up # 3 1. Push press: 3,3,3,2,2,2,1,1,1 2. For time: 80 Double unders 40 Mountain climbers (double count) 40 Shoulder to over head @ 115 / 83 40 Glute ham sit ups 40 Pullups 80 Double unders
WOD Monday June 8th
Warm up # 1 1. Back squat find current 1 rep max. 2. For time: 4 rounds of 4 Thrusters @ 135 / 93 4 Pullups 4 rounds of 4 Thrusters @ 135 / 93 4 Chest to bar pullups 4 rounds of 4 Thrusters @ 135 / 93 4 Bar muscle ups Just inContinue reading “WOD Monday June 8th”
WOD Friday June 5th
Warm up of your choice 1. Weighted pullup: 1,1,1,3,3,3,5,5,5 2. 3 Rounds for time of: 3/4 / 2/3 Body weight bench press x 15 300 meter row
WOD Friday May 22nd
Warm up of your choice 1. Hang power clean: 15 minutes to work up to a 3 rep max 2. “Jackie” For time: 1000 meter row 50 Thrusters @ 45 / 33 30 Pullups
CrossFit Havoc 