Warm up # 3 “Cry me a river” For time: 25 Wallballs 50 Burpee pullups 25 Wallballs 50 Burpees 25 Wallballs 50 Pullups 25 Wallballs
Tag Archives: Pullups
WOD Monday July 28th
Warm up # 1 1. Overhead Squat: 3,2,1,3,2,1 2. For time: 75 lb Overhead squat x 50 Wallballs x 50 Every time you break up either one of these sets, go ahead and knock out 5 strict pullups.
WOD Friday July 18th
Warm up: Step ups x 10 each leg / Single arm swings x 15 each arm / GH Situps x 15 1. Deadlift: 1 rep max!! 2. 4 rounds for time of: 10 Pullups 10 kneeling squat jumps 10 Deadlifts @ 155 / 103
WOD Tuesday July 15th
Warm up: 25 Burpees 1. Strict Press: 1 rep max 2. 3 Rounds for time of: 135 lb Overhead squat x 10 Chest to bar pullups x 15 Glute ham sit ups x 20 The order of the letters dictates the pronunciation of the word.
WOD Friday July 11th
Warm up: Glute ham raise x 15 / Good morning x 15 / KB swings x 30 1. Deadlift: 1,1,1,1,1 @ 95% 2. For time: Strict pullups x 25 Ring pushups x 50 Double unders x 100
WOD Friday July 4th
Warm up of your choice 1. Deadlift: 2,2,2,2,2 @ 90% 2. Bell 3 rounds for time of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 atContinue reading “WOD Friday July 4th”
WOD Monday June 30th
Warm up # 1 1. Back Squat: 3,3,3,3,3 @ 85% 2. “Fran” 21,15,9 reps for time of Thrusters @ 95 / 63 lbs Pullups
WOD Wednesday June 11th
Warm up: 50′ Bear crawl / 50 foot crab walk x 2 rounds 1. Strict pullups x max reps x 3 sets, rest 3 minutes between sets 2. For time: 15′ Rope climb x 5 2 Pood kettlebell swings x 50 15′ Rope climb x 5
WOD Monday June 9th
Warm up # 1 1. Back squat: 3,3,3,3,3 @ 80% 2. “Jackie” For time: 1000 Meter row 50 Thrusters @ 45 / 33 lbs 30 Pullups
WOD Thursday June 5th
Warm up # 5 1. Snatch 1,1,1,1,1 2. For time: 30 Muscle ups or 45 Dips and 45 pullups
CrossFit Havoc 