Tag

Pull ups

LIFT: Deadlift – 1 RM WOD: 120 Double under’s 40 C2B pullups 40 Hang Power Snatch @ 75/55 120 Double under’s

SKILL: 3 x 10 pulls on Rower for distance leg drive and full stroke WOD: 15 min Ladder 5 pull ups* 30 Double under’s *add...

LIFT: Back Squat – 5 RM WOD: 4 Rounds 1 min AMRAP KB Highpull 1 min AMRAP push ups 1 min AMRAP pull ups 1...

SKILL: Sled Push – for load WOD: 10 min Cap 25 Wall Ball @ 20/14 20 Power clean @ 115/85 15 OH Squat @ 115/85...

SKILL: 3 x Max Effort pull ups WOD: Tabata Thrusters @ 95/65 -Rest 1 min- Tabata Mountain Climbers -Rest 1 min- Tabata Double under’s

LIFT: Press – 5 x 3 WOD: Deck of Cards – AMRAP in 15 Hearts = pull ups Spades = push ups Diamonds = burpees...

LIFT: OH Squat – 5 x 2 WOD: Friday the 13th Crap Shoot AMRAP in 13 2- 50 Double unders 3 – 10 Goblet squats...

SKILL: Core Complex – 10x WOD: 50 pull ups then 12-1 Heavy Kb Swings and 1-12 dips (rings if you got ’em) then 50 pull...

LIFT: 15 min to find 3RM Thruster WOD: Run 200m 21 thrusters @ 115/85 21 pull ups Run 400m 15 thrusters 15 pull ups Run...

LIFT: Bench Press – 3 x 5 WOD: EMOM 20 Double under’s 1 strict pull up* *increase pull ups by 1 rep every minute until...