Posts tagged with ‘pull-ups’

  • WOD Blog | Workout of the day

    TUESDAY 15-05-2018

    - by Admin

    HAPPY BIRTHDAY TO JOHAN BEUKMAN, JOE PRETORIUS AND SIMONE SOARES!

    LEVEL 1

    A. STRENGTH

    Push press
    5 x 5, ascending

    B. CONDITIONING

    3 rounds for time:
    400m run
    20 KB goblet squats
    10 pull-ups

    LEVEL 2

    A. STRENGTH

    Push press
    Build to your heaviest 3 for the day

    B. CONDITIONING

    3 rounds for time:
    400m run
    30 front squats, 52/35
    20 C2B pull-ups

  • WOD Blog | Workout of the day

    SATURDAY 12-05-2018

    - by Admin

    GI JOZI

    In teams of 4 -each buddy starts at a different station then rotates

    *30 min time cap*

    10,9,8,7,6,5,4,3,2,1,reps of
    Weighted squat jump
    L1-ring rows/ L2-strict pull-ups
    Ab mat sit-up with twist
    Single leg KB Deadlift / leg

    BARBELL CLUB

    A. SNATCH

    1 x 3, 75%
    2 x 3, 80%
    2 x 2, 85%

    B. CLEAN + JERK

    1 x 3+1, 75%
    2 x 3+1, 80%
    2 x 2+1, 85%

    C. STRENGTH

    Halting clean deadlift
    3 x 3 (100%, 105%, 110%)
    -Halt at mid-thigh and hold for 3 sec

  • WOD Blog | Workout of the day

    MONDAY 07-05-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Push press
    5 x 7

    B. CONDITIONING

    AMRAP 14:
    7 jumping C2B pull-ups
    12 thrusters, 20/15
    100 single skips

    LEVEL 2

    A. STRENGTH

    Push press
    Build to your heaviest 5 for the day

    B. CONDITIONING

    AMRAP 14:
    7 ring MU
    15 thrusters, 43/35
    100 double unders

  • WOD Blog | Workout of the day

    TUESDAY 01-05-2018

    - by Admin

    WORKERS DAY – PUBLIC HOLIDAY WORKOUT!

    For max reps at each station:
    Tabata pull-ups
    Rest 1 minute
    Tabata sit-ups
    Rest 1 minute
    Tabata strict press, 35/20
    Rest 1 minute
    Tabata Russian swing
    Rest 1 minute
    Tabata jumping back squats, 35/20

    Work in teams of 5 with each partner starting on a different station.

  • WOD Blog | Workout of the day

    FRIDAY 13-04-2018

    - by Admin

    LEVEL 1

    5 rounds for time of:
    12 American swings, 24/16
    6 burpee pull-ups
    12 strict push-ups

    LEVEL 2

    5 rounds for time of:
    4 clean and jerks (anyhow), 100/75
    6 bar muscle-ups
    20 handstand shoulder taps