pull-ups's tag archives

06.25.14

Warm-up 1) 5 rds, even: 200 meter run/ odd: 15 Kettelbell swings(53/35) 2) Mobility as needed Gymnastics 3) Push B Barbell 4) Back squat week 5/ day 2, [5 x 7@ 75% + 30 pound increase from Week 3] Conditioning 5) Perform complex at each weight for the required reps (1 Power clean/ 1 hang squat clean/ 1 Shoulder to overhead)  For time: 25 lateral Bar burpees 9(165/105) 500 meter run 7(205/125) 500 meter run 5(235/155) 25 Pull-ups    

06.17.14

Warm-up 1) 2 rds, Row 500/ run 400 2) Mobility as needed Gymnastics 3) Push A Barbell 4) 3 attempts to find heaviest Power snatch 5) 3 attempts to find heaviest Hang power clean and jerk Conditioning 6) For time: 21-15-9 Power clean (115/85) Pull-up  9-15-21 KBS(53/35) Burpee (8 minute Strict cap)

05.27.14

Warm-up 1) 1K jog 2) Mobility as needed Gymnastics 3) Pull A  Barbell 4) Back Squat Week 1/ Day 2 3 x 8 @ 65% 1 x 5 @ 70% 2 x 2 @ 75% 1 x 1 @80% Smolov Program Link Smolov spread sheet  Conditioning 5) For time: 20 Pull-ups 30 Kettlebell swings (53/35) 40 Burpees facing kettle-bell 30 Kettlebell swings 20 Pull-ups

05.17.14

Warm-up a) 5 minute jog b) Mobility for squat Barbell 1) Back Squat 3-3-3-3-3+ (70-70-70-80-90%) Conditioning 2) Class Team WOD at 11am Join us for our 6 year anniversary festivities today from 12pm-? and later tonight at Lucali with an option for Purdy Lounge after hours.  

04.04.14

Warm-up 1) 3-6-9-12 Kettle-bell swing/Kettle-bell goblet squat/ Kettle-bell snatch Barbell 2) Snatch to heavy (not maximal) 3) CNJ to heavy (not maximal) Conditioning 4) For time: 800 meter run 30 Power snatch (115/75) 30 C2B Pull-ups 800 meter run