Tag

Pull ups

LIFT: Clean & Jerk – 1 RM WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

“MURPH” 1 mile Run 100 pull ups 200 push ups 300 squats 1 mile Run

LIFT: Bench Press – 5 RM WOD: AMRAP in 18 50 Suitcase Deadlift – Heavy 10 Pullups 40 Suitcase DL 15 Pull ups 30 Suitcase...

LIFT: Press – 5 x 3 WOD: “Jackie” 1000m Row 50 Thrusters @ 45/35 30 Pull ups

SKILL: Sled Push for Load WOD: AMRAP in 13 5 HSPU 10 Front Rack KB Squats 15 Pull ups

WOD: “TARNAC” 4 Rounds 40 push ups 40 sit ups 40 box jumps @ 24/20 40 pull ups

SKILL: Agility – Dodgeball WOD: Partners Complete 5 Rounds 20 Power Cleans @ 95/65 (rep for rep) 20 Pull ups (sub Ring rows) – partition...

SKILL: Kip Swing – Kipping Pull up WOD: 5 Rounds 5 Thrusters – HAP 10 Burpees -REST- 3 min AMRAP pull ups

SKILL: Ring Dips – 3 x Max Effort WOD: 5 Rounds 15 Wall Ball @ 20/14 15 Pullups Rest 60 sec between rounds

LIFT: 10 min EMOM: 1 Snatch Pull + 1 Power Snatch + 1 Hang Squat Snatch WOD: 10 Rounds 10 pull ups 10 Box Jump...