pull up

9. veebruar 2016

A) FOR QUALITY

  • 3 Sets of
  • 3-5 Muscle Ups or Muscle up progressions on low rings sc. 5-7 Neg Pull Ups
  • 30-45 Sec L-Sit
  • 8-10 Push ups to Bridge

B) WOD

  • Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
  • 5 Burpee Toes to Bar
  • 30 Wallballs
  • Max Chest to Bar Pull Ups SC: Pullup

28. jaanuar 2016

A) STRENGTH

  • Three sets of:
  • Push Press x 6-8 reps
  • Rest 60 seconds
  • Row 250 Meters with 18 s/m AFAP
  • Rest 60 seconds
  • Weighted Plank 45-60 sec
  • Rest 60 seconds

B) WOD FOR TIME

  • 21-15-9 reps of:
  • KB thrusters
  • L pull-ups
  • Choose the heaviest Kettlebell and most difficult variant of the pull-up
  • at which you can still complete a set of 21 reps.

20. jaanuar 2016

A) FOR QUALITY

  • Every 2 minutes, for 12 minutes (6 sets):
  • Hang Snatch x 2-3 reps
    (pause in the receiving position for 1-2 seconds)Focus on speed and perfect mechanics, and build in load over the course of the sets.

B) WOD

  • Three rounds for time of:
  • 30 Overhead Walking Lunge Steps (20/15 kg)
  • 15 Pull-Ups
  • 100 Double Unders

30. november 2015

A) FOR QUALITY

  • Every 2 minutes, for 12 minutes (6 sets):
  • 3-Position Snatch @ 65-70% from your 1 rep max
  • (high hang, mid-patella, floor)

B) WOD

  • 3 Rounds
  • 1 Minute Row for max Calories
  • 1 Minute max Power Snatches (35/20 kg)
  • 1 Minute max Pull Ups
  • 1 Minute max Burpees
  • 1 Minute max Box Jumps
  • 1 Minute Rest

25. november 2015

A) STRENGTH

  • Overhead Squat
  • 3-3-3-3-3-3

B) WOD FOR REPS

  • Complete as many rounds and reps as possible in 10 minutes of:
  • 10 Pull-Ups
  • 10 Alternating KB Snatches from Ground
  • 10 Box Jump Overs

 

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