Tag Archives: pull-up

Chip Chip Chipper

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MONDAY 111217

 

AMRAP in 3 minutes of:

20 burpees

30 kettlebell swings, 24/16kg

20 toes to bars

30 box jumps, 24/20″

20 shoulder to overhead, 60/45kg

30 pull-ups

20 front squats, 60/45kg

30-calorie row

 

Rest 1 minute

 

AMRAP in 6 minutes of:

20 burpees

30 kettlebell swings, 24/16kg

20 toes to bars

30 box jumps, 24/20″

20 shoulder to overhead, 60/45kg

30 pull-ups

20 front squats, 60/45kg

30-calorie row

 

Rest 2 minutes

 

For time:

20 burpees

30 kettlebell swings, 24/16kg

20 toes to bars

30 box jumps, 24/20″

20 shoulder to overhead, 60/45kg

30 pull-ups

20 front squats, 60/45kg

30-calorie row

 

 

Squat Cleans, Double-Unders, Pull-Ups

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TUESDAY 241017

 

9 minute ladder of:

4 squat cleans

Complete the ladder by lifting 4 reps in a minute then resting the next minute. For example you will lift in the 1st, 3rd, 5th, 7th, and 9th minute, and you will rest in the 2nd, 4th, 6th, and 8th minute. Men must increase in increments of 5kg and women must increase in increments of 2.5kg.

 

Then,

 

4 rounds for time of:

30 double-unders

20 pull-ups

30 double-unders

4 squat cleans, 100/60kg