For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
Time: 30:20
12kg kettlebell
Showing posts with label pull ups. Show all posts
Showing posts with label pull ups. Show all posts
Saturday, July 10, 2010
"Jackie"
1000 meter row
45 lb Squat Thursters, 50 reps
30 Pull Ups
My time: 13:26
1000 meter row
45 lb Squat Thursters, 50 reps
30 Pull Ups
My time: 13:26
Friday, June 25, 2010
An's W.O.D.
Skill work: cleans
Note about cleans: shrug shoulders before bring barbell up. Remember to thrusts hips for more power.
W.O.D.
"Cindy"
AMRAP in 20 Minutes
5 Pullups
10 Pushups
15 Air Squats
13 rounds and 5 push ups
Skill work: cleans
Note about cleans: shrug shoulders before bring barbell up. Remember to thrusts hips for more power.
W.O.D.
"Cindy"
AMRAP in 20 Minutes
5 Pullups
10 Pushups
15 Air Squats
13 rounds and 5 push ups
Monday, June 7, 2010
An's W.O.D.
"Danny"
Rounds in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
I did 3 rounds and 15 box pull ups
Modification: 65lb push press, stepping box jumps, box pull ups.
Notes: I need to stop doing stepping box jumps. Do REAL box jumps!
"Danny"
Rounds in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
I did 3 rounds and 15 box pull ups
Modification: 65lb push press, stepping box jumps, box pull ups.
Notes: I need to stop doing stepping box jumps. Do REAL box jumps!
Saturday, May 29, 2010
An's W.O.D.
Mean Fifteen
15 deadlifts
15 burpees
15 dumbell thrusters
15 pull ups
Time: 17:48
Mean Fifteen
15 deadlifts
15 burpees
15 dumbell thrusters
15 pull ups
Time: 17:48
Thursday, May 20, 2010
An's W.O.D.
3 rounds for time of:
200m Ball Run (14/20lb med ball)
4/9 ring dips (women/men)
12 pull-ups
15 wall balls
Modification:
Assisted dips and pull ups
Time: 11:03
3 rounds for time of:
200m Ball Run (14/20lb med ball)
4/9 ring dips (women/men)
12 pull-ups
15 wall balls
Modification:
Assisted dips and pull ups
Time: 11:03
Wednesday, May 19, 2010
An's W.O.D.
Skill work:
Rope climb
Kipping Pullups
W.O.D.
10 minute AMRAP
10 Ball slams
10 Burpees
I did:
6 rounds 1 set of ball slams
20lb medicine ball
Skill work:
Rope climb
Kipping Pullups
W.O.D.
10 minute AMRAP
10 Ball slams
10 Burpees
I did:
6 rounds 1 set of ball slams
20lb medicine ball
Thursday, May 13, 2010
An's W.O.D.
In teams of 4 complete:
800m Run
80 Box Jumps 24/20
80 Pull Ups
80 Dips
80 Handstand Push-Ups
80 Thruster 95/65
80 Kettlebell Swings 2.0/1.5P
80 Burpees
80 Push-Press 95/65
800m Run
All partners must finish the run before moving to box jumps. Only two people may work at one time. Time is stopped once everyone has finished the last 800m.
My modification
Assisted Pull ups
Assisted Dips
Assisted HSPU
45lbs push press
1 pood kettlebell swings
Time: 31 min
Notes: We had a team of five, so we did 100 of everything. Also, I puked :)
In teams of 4 complete:
800m Run
80 Box Jumps 24/20
80 Pull Ups
80 Dips
80 Handstand Push-Ups
80 Thruster 95/65
80 Kettlebell Swings 2.0/1.5P
80 Burpees
80 Push-Press 95/65
800m Run
All partners must finish the run before moving to box jumps. Only two people may work at one time. Time is stopped once everyone has finished the last 800m.
My modification
Assisted Pull ups
Assisted Dips
Assisted HSPU
45lbs push press
1 pood kettlebell swings
Time: 31 min
Notes: We had a team of five, so we did 100 of everything. Also, I puked :)
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