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Tag: Pull ups

Week 4 Day 3, 10-17-12

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17th October

Warm Up: run 500m / Tabata Sit-ups

Skill: 10 min EMOM 3 Jerks for total weight moved


As many rounds as possible, in 15 minutes:

3 Handstand Push-ups

6 Strict Pull-ups

9-Second L-sit

12 Pistols

WEEK 3, Day 4 / 8-29-12

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29th August

Warm up

– run 1000m


– DeadLift  3-3-3-1-1-1-1


4 Rounds For Time:

10 Deadlifts (165/95 lbs)

10 Pull-Ups

200 Meter Run

WEEK ONE / Day Four 8-16-12

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16th August

Warm up
10! Pullups / handstand hold seconds
-OH Squat / OH KB Squat
The “Kelsey”
1 deadlift at 225#/155# then run 100m
add 1 deadlift each round until you complete 10 deadlifts and run 100m
rest 3minutes
10! Deadlift 225#/155# run 100m
(you only have the time it took you to complete the first half or you fail)

WEEK ONE / Day Three 8-15-12

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15th August

Warm up
Tabata Situps
-Double under and Pull ups
Air squat/ Press 115&65#/ Situp

Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time


Find Your 1 RM Dead Lift



For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders


Find your max 5 rep Full Snatch


5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed


30 Turkish Getups total



15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips