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Post Tagged with: "pull up"

07-30-2013 Tuesday Workout

Warmup 12 OHS 12 Pullups 12 Dips 12 KB Swings 12 Leg Swings Forward (R, then L) 12 Leg Swings Lateral (R, then L) x 2 Rds Skill/Strength Snatch Workout “The… Continue reading

July 29, 2013 / W.O.D.
07-28-2013 Monday Workout

Warmup CF Warmup 15 x 1 Skill/Strength Hand Release Pushups – Competition Standards Workout 50′ Weighted Lunges w Plate Overhead (25/15) 5 Burpee Box Jumps (24/20) 50′ Weighted Lunges w… Continue reading

July 28, 2013 / W.O.D.
07-08-13 WOD Monday

This WOD should be hard and fast – prescribed weights are recommended. Which means don’t be a hard ass. Get the work done at the Rx’d weights – If it looks… Continue reading

July 7, 2013 / W.O.D.
07-03-13 WOD Wednesday

Warm UP 200m Run 30 squats, ball slams, bicycle crunches, pull ups and push ups Skill 5 minutes Double Unders WOD 4 Shankle (115/75) 28 Cal ROW x 4RFT After… Continue reading

July 2, 2013 / W.O.D.
07-02-13 WOD Tuesday

Warm Up – 30 of each exercise Jumping jacks Push Ups Pull Ups OHS Sit ups Skill 1RM press, then 3RM push press WOD 10 Back ext 20 T2B 30… Continue reading

July 1, 2013 / W.O.D.
06/28/13 Friday WOD

Guys Night Competition is here! Volunteers arrive around 5:30pm (thank you all!)….Athletes arrive around 6-6:30pm. The athlete briefing is 6:45 and Heat 1 starts at 7pm. Join us at Barroco… Continue reading

June 27, 2013 / W.O.D.
06-27-13 Thursday WOD

Warm UP Samson Cat / Cow Hamstring Roll out 10 pullups 10 dips 15 mt climbers x 2 Skill / Strength GHD Situps and Dips WOD 5 Deadlifts (275/195) 25… Continue reading

June 26, 2013 / W.O.D.
06-19-2013 Wednesday Workout

Warmup 20 Squats 20 Situps 20 Pushups 20 Flutterkicks (R+L=1) 20 Back Ext 20 Bicycle Crunches (R+L=1) 200m Run Skill/Strength 10 – 10 – 10 – 10 – 10 Shoulder Press – Share… Continue reading

June 18, 2013 / W.O.D.
6-18-13 Tuesday WOD

Warm UP CF x 2 sub pushups for pull ups Partner Skill: Rowing and Situps 2 mins of rowing while your partner does 2 mins of situps, switch x 4… Continue reading

June 17, 2013 / W.O.D.
06-15-13 Saturday WOD

Partner WOD for Time 100 Double Unders 100 1-Arm DB Snatch 100 Push Up 100 Ball Slam 100 Burpee w/Plank

June 16, 2013 / W.O.D.