Tag Archives: pull up

0685:

WU: Get it! WOD: 12 minute amrap • 8 pull ups • 10 DL 155/115 • 12 Box jumps 24/20 STRENGTH: B. Squat – 2×5 85% 2X590% 2X3 95% GA: 2-3 or 6 pull ups, 5 DL, 10 box jumps or step ups

0673:

WU: 5 to warm 5 to get ready. WOD: #1- 6 min amrap • 6 pull ups • 1 burpee • 6 TTB • 20 squats Rest 2 minutes #2 – 12 minute Amrap • 6 f. squats 135/95 • 200 m run • 6 b. squats STRENGTH: Press 2X5 70% 2X5 80% 2X5 90%

0670:

WU: 20 minutes WOD: 12 minute Amrap • 10 power cleans 135/95 • 12 pull ups • 14 wall balls 20/14 STRENGTH: DL 2×4 65% 2×4 75% 2×4 85% GA: 12 minutes, 6 power cleans, 3,5 or 7 pull-ups, 8 wall ball shots.

0651:

WU: 10 minutes WOD: 20 minutes 3 strict hspu 6 ring dips 9 strict pull ups 12 TTB 350 m run Strength: 100 push ups GA: 20 minutes- 3 stink bugs or 6 sec HSH, 5 ring dips, 6 pull ups, 10 clam shells and run 350. Strength 30 HRPU