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Tag: pullups


Week 4 Day 1, 10-15-12

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15th October

warm up: stretch and pray!

Skill: set up your lane and test your weights

“Filthy Fifty”

50 Box Jumps (24/20)

50 Jumping Pull-ups (beast mode = kipping)

50 Ketlebell Swings (16kg/12kg)

(beast mode =  24/16kg)

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press (45/35) (beast mode = 95lbs/65lbs)

50 sit-ups

50 Wallball (20/14)

50 Burpees

50 Double Unders



Week 5, Day 1 / 9-10-12

Posted by VincentO in WOD. No Comments

10th September

Warm up

5 rounds of:

5 Kettlebell swing burpee/ Run 100m

 

WOD

Barbra

5 RFT

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest 3 minutes



Angie 5-1

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16th July

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Cindy

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13th July

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All In!

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29th June

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Double Barrel 2-1

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25th June

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Lets Get It week 1 day 1

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18th June

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Fran

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7th June

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Tabata Something Else 5-1

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4th June

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Roxanna

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31st May

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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

Skill:

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1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

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Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

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In 2 minutes complete

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Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips