Posts Tagged ‘pull ups’

WOD
Bench Press 1 1 1+
—
“Speed Freak Fran”
Thruster (FS+Push Press/6)
Pull Up
15, 12 and 9 reps for time
record BP and Thruster loads and time to comments

WOD
Pull Ups
Work skills, ie the dead hang, swinging kip, butterfly etc
complete one maximal set with a difficult variation
and
one adjusted easier than normal set for very high reps
record comments

WOD
“Jessie”
Deadlift (225/155lbs) 21 reps
Pull Ups 21 reps
Run 800m
for time

WOD
Test max reps in the kipping pull up
complete 3 sets at 50% of max

then

5 Sit Ups
10 Back Extensions
15 Push Ups
3 Rounds for Time

record max pull ups and time to comments

It’s PR Day
“Fran”
Thrusters (95/65)
Pull ups
21-15-9
3-2-1 Go!
Post body weight, loads, and times to comments
compare to 10-25-08

WOD

“Jackie”

1000m Row
50 Thrusters (45/30lbs)
30 Pull Ups

for time

record loads and time to comments

Muscle Driver USA is now carrying gymnastics rings. They are only $59!
I haven’t tried them myself, but the price is very right!

WOD
go to bed early tonight kiddies!

FRAN
Thrusters (95lbs/65lbs)
Pull Ups
complete 21, 15 and 9 reps of each
for time

record loads and times to comments

WOD

Pull Ups
For our newbs-The swing, the kip.

For our more experienced trainee(s); Volume.
You can do 15 pull ups? You got two choices;
New 1Rm and then 5 sets at 50%
or 12 sets of 12.

WOD

10 Pull Ups
5 Thrusters @ 50% BW
5 rounds for time

Post BW, Load and time to comments