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pull-ups

Wednesday the 12th of November, 2014

Shoulder Press 10-10-10-10 Up to 65% Pull-ups 10-10-10 Rest as needed Conditioning 21, 15 & 9 reps of: 115/93 pound Push Press, unbroken 70/53 pound Kettlebell Swing, unbroken 10 minute time limit Rest as needed Supplement EMOM 10 3 strict ring dips with turn out, 7 strict push up
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Monday the 10th of November, 2014

Back squat 10-10-10-10  Up to 65% Pistols (Alternating) 10-10-10 Rest as needed Conditioning 2 rounds for total reps: 3 minutes 75/53 pound Barbell Thruster 2 Minutes Chest to Bar Pull Ups 2 minutes rest Supplement 3 x 20 GHD Hip Extension 100 abmat sit ups, fast
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Saturday the 8th of November, 2014

“Daniel” 50 Pull-ups 400 meter run 21 Thrusters 800 meter run 21 Thrusters 400 meter run 50 Pull-ups  
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Wednesday the 5th of November, 2014

Shoulder press 10-10-10-10 up to 60% Pull-ups 10-10-10 Rest as needed 3 efforts, each for time: Row 500 meters 15 Push Press 135/83* Rest the balance of 6 minutes Any drop of the bar=10 burpee penatly. Practice mental toughness! Includes last rep! Rest as needed Supplement EMOM 10 3 s
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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 h
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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 minut
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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
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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.  
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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
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01.26.14

Warm-up 1) 30-50 Dubs EMOM x 5 2) DB snatch to max, then perform 5 heavy singles/ arm at lower weight Barbell 3) Clean and Jerk to max, Start at (135/95) and add 10lbs every 90 seconds. Add 5lbs once you reach 85%. Only 2 misses allowed. Must make each load prior to moving forward.  Y
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