Posts tagged with ‘Chest to Bar Pull-ups’

  • WOD Blog | Workout of the day

    FRIDAY 12-10-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS PULLING

    Max unbroken horizontal ring row
    1 attempt

    B. CONDITIONING TEST

    Every 4 minutes x 4:
    18/12 cal. row
    15 slam balls
    9 front squats, 50/35

    LEVEL 2

    A. GYMNASTICS PULLING

    Max unbroken ring muscle-ups (kipping)
    1 attempt

    B. CONDITIONING TEST

    Every 4 minutes x 4:
    21/15 cal. row
    15 C2B pull-ups
    9 overhead squats, 61/43

  • WOD Blog | Workout of the day

    FRIDAY 13-07-2018

    - by Admin

    A. MIDLINE

    Front lever tuck negative

    5 x 3

    B. CONDITIONING

    LEVEL 1

    Seven 1-minute rounds of:
    3 front squats, 52/35
    5 burpees
    Max reps of ball slams

    Rest 2 minutes between rounds.

    LEVEL 2

    Seven 1-minute rounds of:
    85/61. thrusters, 3 reps
    7 burpees
    Max reps of C2B pull-ups

    Rest 2 minutes between rounds.

  • WOD Blog | Workout of the day

    FRIDAY 02-02-2018

    - by Admin

    HAPPY BIRTHDAY TO NICK SMIT, SERGIO OLIVEIRA AND NATALIE DE ABREU!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 12:
    Station 1: 6 pike push-ups
    Station 2: 4 strict pull-ups
    Station 3: 12 KB swings, 24/16

    B. CONDITIONING

    AMRAP 15:
    200m run
    12 weighted walking lunges
    12 pull-ups

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 12:
    Station 1: 6 strict HSPU
    Station 2: 4-6 ring muscle-ups
    Station 3: 12 KB swings, 32/24

    B. CONDITIONING

    AMRAP 15:
    200m run
    12 pistols
    12 C2B pull-ups

  • WOD Blog | Workout of the day

    WEDNESDAY 18-10-2017

    - by Admin

    HAPPY BIRTHDAY TO DELEANE LUZZATTO!

    LEVEL 1

    A. CONDITIONING

    EMOM 12:
    Odd: 15 box jumps, 24/20″
    Even: 10 jumping C2B pull-ups

    B. STRENGTH

    Pause back squat
    5×3, ascending
    *2 sec pause & rebound to stand

    LEVEL 2

    A. CONDITIONING

    EMOM 12:
    Odd: 15 box jump overs, 24/20″ (on and over)
    Even: 3-5 bar muscle-ups (5 burpee C2B pull-ups)

    B. STRENGTH

    Pause back squat
    5×3, 75%
    *2 sec pause & rebound to stand

  • WOD Blog | Workout of the day

    WEDNESDAY 09-11-16

    - by Admin

    A. STRENGTH

    Push press
    Establish a 3RM
    5RM if with us for less than 6 months

    B. CONDITIONING

    LEVEL 1

    7 rounds for time of:
    7-10 pull-ups (12-15 ring rows)
    12 box jumps, 24/20

    B. CONDITIONING

    LEVEL 2

    7 rounds for time of:
    12 UB C2B pull-ups
    12 box jump overs, 24/20