WEDNESDAY 210218
Complete the following:
Back squat 5RM
2k Row for time
Max rep set muscle-ups or pull-ups
Tag Archives: pull-up
Pull-Ups & Sprints
TUESDAY 160118
Weighted pull-ups 4-4-4-4
Then,
3 rounds of:
Run 400m in 3 minutes
Max rep pull-ups in remaining time
Rest 2 minutes
Weighted Pull-Ups, 120 Chipper
FRIDAY 050118
Weighted pull-ups 3-3-3-3-3
Then,
For time:
15 burpee box jump overs, 24/20″
25 pull-ups
40 dumbbell snatches, 70/50lb
25 pull-ups
15 burpee box jump overs, 24/20″
#33notout
WEDNESDAY 271217
In memory of Greg Lennox
3 rounds of:
33-calorie row in 3 minutes
Max rep burpees in remaining time
33 wall balls in 3 minutes
Max rep pull-ups in remaining time
33 dumbbell snatches in 3 minutes
Max rep box jump overs in remaining time
Rest 3 minutes
Men use a 9kg ball to a 10ft. target, a 50lb dumbbell, and a 24-inch box.
Women use a 6kg ball to a 9ft. target, a 30lb dumbbell, and a 20-inch box.
Score total reps from burpees, pull-ups, and box jump overs.
Thirties!
TUESDAY 191217
For time:
30 power snatches, 35/25kg
30 pull-ups
30 handstand push-ups
30 power snatches, 35/25kg
* at the beginning, end, and in between each exercise complete 30 double-unders and 30 sit-ups.