Posts tagged with ‘pull-up’

  • WOD Blog | Workout of the day

    MONDAY 04-06-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    5 rounds of:
    30 sec dip support hold
    Rest 30 seconds
    3-5 strict chin-ups
    Rest 30 seconds

    B. STRENGTH

    Front squat
    3 x 10, across

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    5 rounds of:
    Max strict dips (tempo 3212)
    Rest 30 seconds
    3 false grip ring pull-up
    Rest 30 seconds

    B. STRENGTH

    Pause front squat + front squat
    5 x (2+2), 70-80%

     

  • WOD Blog | Workout of the day

    WEDNESDAY 02-03-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 20-30 sec top of pull-up hold
    2: 8 box dips
    3: 5 seated box jumps

    B. CONDITIONING

    30-20-10 reps for time:
    Box jump overs, 24/20″
    Dbl DB/KB push press
    200m run after every round

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 4-7 bar muscle-ups
    2: 20-30 sec L-sit
    3: 5 seated box jumps

    B. CONDITIONING

    30-20-10 reps for time:
    Box jump overs, 30″
    Strict push-ups
    300m run after every round

  • WOD Blog | Workout of the day

    MONDAY 30-10-2017

    - by carl

    LEVEL 1

     A. STRENGTH

    Back squat
    10-5-3-1-1-1-3-5-10 reps

    B. GYMNASTICS CONDITIONING

    15 strict pull-ups for time (30 horizontal RR)

    LEVEL 2

     A. STRENGTH

    Back squat
    10-5-3-1-1-1-3-5-10 reps

    B. GYMNASTICS CONDITIONING

    20 strict C2B pull-ups for time

     

  • WOD Blog | Workout of the day

    FRIDAY 15-09-2017

    - by Admin

    LEVEL 1

    A. STRENGTH

    1 max set of strict pull-ups
    Then 3 sets at 70% of that max

    B. CONDITIONING

    18-12-6 reps for time of:
    Thruster, 35/25
    Pull-ups (jumping)

    *7 min cap

    LEVEL 2

    A. STRENGTH

    Establish a 1RM weighted pull-up
    *Use no more than 7 sets to get there

    B. CONDITIONING

    18-12-6 reps for time of:
    Thruster, 43/30
    C2B pull-ups

    *7 min cap

     

  • WOD Blog | Workout of the day

    FRIDAY 05-05-17

    - by Admin

    A. GYMNASTICS CONDITIONING

    LEVEL 1

    1. Max hold static hang
    2. Max handstand hold (toes on box to scale)
    3. Max hold L-sit

    *Rest 3 minutes between tasks.

    LEVEL 2

    1. Max strict muscle-ups OR strict C2B pull-ups
    2. Max strict HSPU OR toes on box HSPU
    3. Max hold L-sit

    *Rest 3 minutes between tasks.

    B. CONDITIONING

    Half Cindy

    AMRAP 10:
    5 pull-ups (ring rows)
    10 push-ups
    15 squats