Posts tagged with ‘pull-ups’

  • WOD Blog | Workout of the day

    TUESDAY 18-06-2019

    - by Sean Thompson

    Conditioning

    “Helen”
    3 Rounds:
    400 Meter Run
    21 Kettlebell Swings (24/16)
    12 Pull-ups

  • WOD Blog | Workout of the day

    FRIDAY 14-06-2019

    - by Sean Thompson

    A: GYMNASTICS CONDITIONING

    LEVEL 1

    Hinge rows
    3-4 x max reps
    Rest adequately between sets

    LEVEL 2

    Strict ring muscle-up
    1 rep every 30 seconds until failure OR
    until you reach 10 minutes

    B: CONDITIONING

    LEVEL 1

    “Slam Fran”

    21-15-9 reps for time of:
    43/30kg thrusters
    Slam balls

    LEVEL 2

    “Fat Fran”

    15-12-9 reps for time of:
    61/43kg thruster
    C2B pull-ups

  • WOD Blog | Workout of the day

    THURSDAY 06-06-2019

    - by Sean Thompson

    CONDITIONING

    A: ALTERNATING EMOM 15:

    1: 20-30sec dragon fly hold
    2: 8-12 hinge rows
    3: 30-40 sec HS hold

    B: AMRAP 6:

    12 TTB
    12 DB shoulder to overhead

    Rest 2 minutes

    C: AMRAP 6:

    3 burpee pull-ups
    3 high box jumps

    ENDURANCE CLUB

    ROW

    500m moderate
    500m fast pace
    400m moderate
    400m fast
    300m moderat
    300m fast
    200m moderate
    200m fast
    100m moderate
    100m fast
    And then work your way back to 500m
    in the same manner

  • WOD Blog | Workout of the day

    TUESDAY 21-05-2019

    - by Sean Thompson

    A: GYMNASTICS CONDITIONING

    LEVEL 1

    Seated C2B pull-ups
    5 x 8-10 reps

    LEVEL 2

    Strict ring muscle-up
    5 x 3 reps

    B: CONDITIONING

    10-9-8-7-6-5-4-3-2-1 reps for time:
    3/4 BW push press
    TTB

  • WOD Blog | Workout of the day

    MONDAY 13-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO ROXANNE TOMMINS!

    A: GYMNASTICS CONDITIONING

    Play with back levers on the bar and
    rings for 10 minutes

    LEVEL 1

    Seated C2B pull-ups
    5 x 10-12 reps

    LEVEL 2

    Strict C2B pull-ups
    5 x 10 reps

    B: CONDITIONING

    LEVEL 1

    Alternating EMOM 8:
    Even: 15 slam balls
    Odd: 15 Dbl DB S2O, 15/10

    LEVEL 2

    Altternating EMOM 8:
    Even: 10-12 C2B pull-ups, anyhow
    Odd: 15 Dbl DB S2O, 22.5/15