Posts tagged with ‘pull-ups’

  • WOD Blog | Workout of the day

    TUESDAY 17-06-2018

    - by Admin

    HAPPY BIRTHDAY TO GENA BURTON!

    LEVEL 1

    A. GYMNASTICS TEST 1

    L-hang
    Accumulate as much time as you can
    within 5 minutes

    -Rest 5 minutes-

    Gymnastics push-up hold
    Accumulate as much time as you can
    within 5 minutes

    B. CONDITIONING TEST 2

    AMRAP 10:
    4 strict pull-ups
    6 strict box dips
    8 goblet lunges/leg, 24/16

    LEVEL 2

    A. GYMNASTICS TEST 1

    Strict TTB
    Max reps in 5 minutes

    -Rest 5 minutes-

    4-3-2-1-2-3-4 reps for time:
    Strict muscle-up
    *8 min cap

    B. CONDITIONING TEST 2

    AMRAP 10:
    4 strict C2B pull-ups
    6 strict ring dips
    8 pistols/leg

  • WOD Blog | Workout of the day

    SATURDAY 07-07-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH TEST

    1 snatch deadlift
    1 hang snatch
    1 snatch

    Build to a max set of the complex. The bar may be dropped after the hang
    snatch.

    B. CLEAN & JERK TEST

    3 clean deadlifts
    2 cleans
    1 jerk

    Build to a max set of the complex. You may not let go of the bar for this complex.

    GI JOZI

    LEVEL 1

    5 rounds

    300m run
    20 Wall balls (7.5/5)
    15 Pulls ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 400m sprint
    Buddy up teams of 4-5

    LEVEL 2

    5 rounds

    400m run
    20 Wall balls (10/7.5)
    20 Pull ups

    * 25 Min cap

    – 5 min rest –

    Air bike

    3 x 500m sprint
    Buddy up teams of 4-5

  • WOD Blog | Workout of the day

    SATURDAY 23-06-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    3 snatch deadlift
    2 hang snatch
    1 snatch

    Build to a max set of the complex. The bar may be dropped after the hang
    snatch.

    B. CLEAN & JERK TEST

    3 hang cleans
    2 cleans
    1 jerk

    Build to a max set of the complex. You may release the bar for a quick reset
    after the 3rd hang clean

    CROSSFIT

    “Jenkins”

    Amrap with partner in 40min
    50 Burpees
    400m Run
    50 KB Swings 24/16
    400m Run
    50 Pull ups
    400m Run
    50 Push ups
    400m Run
    Split work as needed between partner
    Run together.

  • WOD Blog | Workout of the day

    MONDAY 18-06-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    5 sets of:
    30-40 sec handstand hold
    Rest 30 secs
    5 box HSPU
    Rest 30 secs

    B. CONDITIONING

    In 2 minutes:
    10 pull-ups
    15 front squats, 20/15
    Max box jump step downs

    Rest 1 minute and repeat for a total of 7 rounds.

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    5 sets of:
    3 strict parallette/deficit HSPU
    Rest 30 secs
    30 sec parallette/plate L-sit
    Rest 30 secs

    B. CONDITIONING

    In 2 minutes:
    15 C2B pull-ups
    21 OHS, 35/25
    Max box jump step downs

    Rest 1 minute and repeat for a total of 7 rounds.

  • WOD Blog | Workout of the day

    FRIDAY 15-06-2018

    - by Admin

    HAPPY BIRTHDAY TO RAYMOND GONCALVES AND JACO DE BEER!

    LEVEL 1

    A. STRENGTH

    Sumo deadlift

    Build to your heaviest 5 for the day in 5 sets

    -Superset with:

    5 assisted chin-ups

    B. CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …..
    KB SDHP, 24/16
    Push-ups

    LEVEL 2

    A. STRENGTH

    Sumo deadlift

    Build to your heaviest 3 for the day in 6 sets

    -Superset with:

    8 chin-ups

    B. CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …..
    DB squat clean, 25/15
    HSPU