pull up

14.12.02 Tuesday

December 1, 2014
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in WOD
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A. 3 rounds not for time
Beginner: 5 scap pulls + 5 kipping swings
Intermediate: Max rep unbroken strict pull up
Advanced: Max rep unbroken weighted pull up
*rest 3 min between rounds

B. Tabata
0:20 Strict HSPU
0:10 rest
0:20 double unders
0:10 rest

rest 2:00

AMRAP 6:00
20 russian swing 32/24
20 double unders

C. 3 rounds not for time
0:30 headstand balance
5 pike presses with feet on wall

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14.11.28 Friday

November 27, 2014
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in WOD
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A. 3 rounds not for time
60 unbroken double unders
15 unbroken strict handstand push ups

B. Team “Angie” + “Diane” + “Karen”
100 pull ups
100 push ups
100 sit ups
100 air squats
21 deadlift
21 HSPU
15 deadlift
15 HSPU
9 deadlift
9 HSPU
150 wall ball


C. 3 x 30 second weighted plank

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14.11.25 Tuesday

November 24, 2014
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in WOD
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A. 3 rounds not for time
Beginner: 5 scap pulls + 5 kipping swings
Intermediate: Max rep unbroken strict pull up
Advanced: Max rep unbroken weighted pull up
*rest 3 min between rounds

B. Tabata
0:20 max cal row
0:10 reset
0:20 burpee pull up
0:10

rest 2:00

AMRAP 6:00

20 russian swing 32/24
20 double unders

C. 3 rounds not for time
0:30 headstand balance
5 pike presses with feet on wall

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14.11.18 Tuesday

November 17, 2014
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in WOD
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A. 3 rounds not for time
Beginner: 5 scap pulls + 5 kipping swings
Intermediate: Max rep unbroken kipping pull up
Advanced: Max rep unbroken bar muscle ups
*rest 3 min between rounds

B. Every 3:00 for 18 min
15 burpees
15 thrusters 95/65
*thrusters must be completed without putting the bar down. once you pick it up, you must complete all 15. if you put down the bar, your count restarts at 0

C. 3 rounds not for time
0:30 headstand balance
5 pike presses with feet on wall

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14.11.17 Monday

November 16, 2014
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in WOD
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A. Back Squat
Beginner: 5×5 AHAP
Advanced: 75%x 8,8, 6, 6, 5

B. “Helen”
3 rounds for time of
400m run
21 KB swings 24/16
12 pull ups

C. 3 rounds not for time
25 UNBROKEN seated pike raises
rest as needed

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14.11.13 Thursday

November 12, 2014
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in WOD
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A. 3 rounds not for time
60 unbroken double unders
15 unbroken strict handstand push ups

B. EMOM 24
minute 1: 10 strict pull ups
minute 2: 10 burpees, 20 double unders
minute 3: 10 shoulder press 135/95

C. 3 rounds not for time
0:10 L-hang lowers
0:30 bent arm hang

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14.11.03 Monday

November 2, 2014
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in WOD
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A. Back Squat : Every 2:00, for 16 min:
Beginner: Build to a heavy set of 5 (4-6% heavier than last week)
Advanced:
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 5 reps @ 85%
Set 7 – 5 reps @ 85%
Set 8 – 5 reps @ 85%

B. “Fran”
21-15-9 thrusters, pull ups
compare to Aug 11

C. 3 rounds not for time
20 UNBROKEN seated pike raises
rest as needed

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14.10.16 Thursday

October 15, 2014
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in WOD
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A. Partner “Angeren”

For time with a partner: Angie + Karen

100 pull ups
100 push up
100 sit ups
100 air squats
150 wall balls

30 min time limit
5 min max on pull ups
5 min max on push ups
5 min max on situps
5 min max on air squats
10min max on wall balls

Scale as necessary to make these time limits or move on from that movement if you are not yet finished. Only one partner can be working at a time

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14.10.14 Tuesday

October 13, 2014
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in WOD
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A. 3 rounds not for time
60 unbroken double unders
15 unbroken strict handstand push ups

B. With a Partner
AMRAP 6 minutes
Partner 1: max rep double unders
Partner 2: overhead hold 135/95
switch roles as needed. double unders do not count unless partner is holding bar overhead.

THEN (immediately)

AMRAP 6 minutes
Partner 1: max rep burpees
Partner 2: front squat hold 135/95
switch roles as needed. burpees do not count unless partner is holding bar in the front rack and squatting below parallel ON TENSION

THEN (immediately)

AMRAP 6 minutes
Partner 1: max rep pull ups
Partner 2: deadlift hold 135/95
switch roles as needed. pull ups do not count unless partner is holding bar at the top of the deadlift

score each 6 minute segment separately

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14.09.27 Saturday

September 26, 2014
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in WOD
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A. Team “Diane” + DOUBLE “Jackie”

As a team complete:

21-15-9
deadlift, HSPU

THEN

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

*1000m row must be completed as a team before starting on the thrusters .

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