Five rounds: 15 Bench Press; body weight 15 Pull ups Move through at your pace. … [Read more...] about Tuesday 020604
Pull-Up
Wednesday 020522
Five rounds for time of: 400 meter Run 10 Pull ups 10 Dips … [Read more...] about Wednesday 020522
Sunday 020519
For time: 30 Pull ups 10 Dips 20 Pull ups 20 Dips 10 Pull ups 30 Dips Notes: 1. It doesn't matter if you cannot complete each effort in a single set. 2. Complete in as few sets as possible … [Read more...] about Sunday 020519
Sunday 020428
For time: 500 Meter row 50 One legged squats, alternating right-left (25 each leg) 500 Meter row 100 Walking lunges, alternating right-left (50 each leg) 500 Meter row Notes: 1. One legged squat is performed with non-supporting leg held straight out in front, without touching ground. 2. If absolutely essential, use rope tied to pull-up bar as assistance. … [Read more...] about Sunday 020428
Sunday 020421
Row 500 meters Four minutes of pull-ups Row 500 meters Four minutes of pull-ups Row 500 meters Four minutes of pull-ups Row 500 meters Four minutes of pull-ups Notes: 1. Row at sub 2:00 pace. No score (DQ'd for 2:00+ times) 2. Set rower for intervals of 500 meters work and four minutes rest. 3. Get back to rower before 4 minute "rest" is over. Start immediately at end of … [Read more...] about Sunday 020421
Monday 020408
For time: Box jump, 50 reps 25 Pull ups Box Jump, 40 reps 20 Pull ups Box Jump, 30 reps 15 Pull ups Box Jump, 20 reps 10 Pull ups Notes: 1. Let's play with bigger box. … [Read more...] about Monday 020408
Tuesday 020319
Three to five rounds of the couplet: Wall ball 90 seconds, max pace. Pull ups, max reps. Rest 3 minutes. Notes: 1. No rest between wall-ball and pull-ups. 2. If you don't have twenty pull-ups fresh, use assistance on the pull-ups of 1/3 bodyweight. … [Read more...] about Tuesday 020319
Saturday 020309
How many pull-ups can you do each minute of twenty minutes? Notes: 1. The lowest number of pull-ups for any minute of twenty minutes is the score. 2. Use assistance if you still haven't a pull-up. "You always have to give 100 percent, because if you don't, someone, someplace, will give 100 percent and will beat you when you meet." - Ed Macauley A city wide pull-up … [Read more...] about Saturday 020309
Monday 020311
Ten rounds of the couplet: 10 Kettlebell swings 5 Pull up Can you do 10 (20 anyone?) rounds of this couplet without stopping or stalling at all? (Try anyways, time it.) … [Read more...] about Monday 020311
Tuesday 020305
1 Rope Climb 10 Dips (on rings if you've got 'em) 10 Pull-up 15 Push-up … [Read more...] about Tuesday 020305