Tag: Pull-Ups

WOD 7 October 2013

A little step up this week… Dig deep and hang on, it will be worth it! Strength EMOM for 10 min: 1 Back Squat @ 90% 1RM WOD Every other minute for 16 minutes (8 sets): 5 Pull-ups 5 Thrusters Max burpees for remaining time Rest 1 minute Score is burpees only A: 30kg/45kg B: 15kg/30kg C: 40kg/60kg Read more →

WOD 9 September 2013

Strength 15 min to build to a 1RM Front Squat Then EMOM for 10 min: 3 Back Squats @ 60% of 1RM WOD Death by… Pull-ups and Toes to Bar EMOM 1-1, 2-2, 3-3… etc Stretch Read more →

WOD 4 September 2013

Test Week 1. Work up to a 1RM push press in 15 min 2. Max reps pull-ups in 1 min 3. Max reps air squats in 1 min 4. Max reps double unders in 4 min WOD 5 Rounds for time: 5 Hang power cleans 5 Front squats 5 Push press A: 30kg/50kg B: 20kg/40kg C: 40kg/60kg Mobility Read more →

Benchmark WOD 23 August 2013

Warm-Up A longer warm-up than usual, as I’ll be expecting a maximal effort from you. At least 20 minutes, getting the shoulders and hips warmed up, also getting the heart rate up for what awaits you… Benchmark WOD “Fran” 21-15-9 Thrusters and Pull-Ups 30kg/45kg Rest 10 minutes Skills & Technique Handstand Work: handstand hold, handstand walk, handstand push-ups Read more →