Posts tagged with ‘pull-ups’

  • WOD Blog | Workout of the day

    SATURDAY 15-12-2018

    - by Admin

    BARBELL CLUB

    A: SNATCH

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2 at 85% HS

    B: CLEAN & JERK

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2+1 at 85% HS

    CROSSFIT

    12 Days of CrossFit

    1 HSPU
    2 pistols/leg
    3 Wall balls
    4 Pull-ups
    5 Ring dips
    6 Push press (40/20kg)
    7 Burpees
    8 Slam balls
    9 Box jumps
    10 Push-ups
    11 Russian KB swings
    12 Squats

  • WOD Blog | Workout of the day

    MONDAY 10-12-2018

    - by Admin

    HAPPY BIRTHDAY TO DEON ENGELBRECHT !

    A: CONDITIONING

    200m run
    15 UB wall balls, 20/14lbs to 3m
    10 C2B pull-ups

    Every 4 minutes x 4 rounds

    B: STRENGTH

    Push press
    Build to your heaviest TnG 5 for the day

  • WOD Blog | Workout of the day

    TUESDAY 04-12-2018

    - by Admin

    LEVEL 1

    A: GYMNASTICS CONDITIONING

    EMOM 12:
    Even: 5-8 box HSPU
    Odd: 3-5 strict pull-ups

    B: STRENGTH

    Front squat
    4×10, all heavy

    The accumulated load moved across the 4 sets needs to be more than the load accumulated across last week’s 3 sets

    LEVEL 2

    A: GYMNASTICS CONDITIONING

    EMOM 12:
    Even: 4-6 strict deficit HSPU
    Odd: 4-6 bar muscle-ups

    B: STRENGTH

    Back squat
    4×10, all heavy

    The accumulated load moved across the 4 sets needs to be more than the load accumulated across last week’s 3 sets

  • WOD Blog | Workout of the day

    MONDAY 19-11-2018

    - by Admin

    HAPPY BIRTHDAY TO JULIEN RAJAN!

    LEVEL 1

    A: GYMNASTICS CONDITIONING

    EMOM 10:
    Even: Max kipping pull-ups in 45 sec
    Odd: 30 sec dip support hold

    B: CONDITIONING

    7 rounds for time:
    15/12 cal. row
    12 push press, 30/20
    9 burpee box jumps, 24/20″

    LEVEL 2

    A: GYMNASTICS CONDITIONING

    Even: Max UB ring MU in 45 sec
    Odd: 30 sec L-sit

    B: CONDITIONING

    7 rounds for time:
    21/18 cal. row
    15 DB push press, 22.5/15
    9 burpee box jumps, 24/20″

  • WOD Blog | Workout of the day

    TUESDAY 06-11-2018

    - by Admin

    HAPPY BIRTHDAY TO CLAUDIA THEMISTOCLEOUS!

    LEVEL 1

    A: GYMNASTICS SKILL

    EMOM 12:
    Even: 20-30 sec handstand hold (chest away)
    Odd: 45 sec plank hold

    B: CONDITIONING

    “Jackie”

    For time:
    1000m row
    50 thrusters, 20/15
    30 pull-ups

    LEVEL 2

    A: GYMNASTICS SKILL

    EMOM 12:
    Even: 20-30 sec press to handstand practise
    Odd: 6 hollow rock into L-sit (hold L-sit for 3 sec)

    B: CONDITIONING

    ” Jackie-Up”

    For time:
    1000m row
    50 thrusters, 20/15
    20 ring muscle-ups