For time: Row 50 calories 50 handstand push-ups 50 L pull-ups 50 sumo deadlift high pulls 50 inverted burpees 50 toes-to-bars Row 50 calories ♀ 65-lb. SDHP ♂ 95-lb. SDHP … [Read more...] about Sunday 200913
Pull-Up
Monday 200831
Max reps shoulder press, 95/135 lb. Max reps L pull-up Max reps shoulder press, 75/115 lb. Max reps strict pull-up Max reps shoulder press, 65/95 lb. Max reps chest-to-bar pull-up Max reps shoulder press, 45/65 lb. Max reps pull-up Rest at least 2 minutes between exercises. … [Read more...] about Monday 200831
Tuesday 200825
10 1-minute rounds of: 3 thrusters 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) Max reps of chest-to-bar pull-ups Rest 2 minutes between rounds. ♀ 125-lb. thrusters ♂ 185-lb. thrusters … [Read more...] about Tuesday 200825
Thursday 200820
Pyramid Double Helen For time: Run 1,200 meters 63 kettlebell swing 36 pull-ups Run 800 meters 42 kettlebell swings 24 pull-ups Run 400 meters 21 kettlebell swings 12 pull-ups ♀ 16-kg KB ♂ 24-kg KB … [Read more...] about Thursday 200820
Sunday 200809
Complete as many rounds as possible in 20 minutes of: 12 bench presses 12 strict pull-ups ♀ 95 lb. ♂ 135 lb. … [Read more...] about Sunday 200809
Wednesday 200805
Fran 21-15-9 reps for time of: Thrusters Pull-ups ♀65 lb. ♂95 lb. … [Read more...] about Wednesday 200805
Friday 200731
Complete as many rounds as possible in 20 minutes of: Run 400 meters 15 L pull-ups 15 hip extensions … [Read more...] about Friday 200731
Monday 200720
Complete as many rounds as possible in 20 minutes of: 5 strict chest-to-bar pull-ups 10 ring push-ups 20 box step-ups ♀ 24-in. box ♂ 30-in. box … [Read more...] about Monday 200720
Wednesday 200708
Complete as many rounds as possible in 20 minutes of: 5 strict weighted pull-ups 10 weighted sit-ups 15 dumbbell squats ♀ 25-lb. DBs ♂ 35-lb. DBs Use a single DB for the pull-ups and sit-ups and two for the squats. … [Read more...] about Wednesday 200708
Monday 200629
10 rounds for time of: 3 weighted pull-ups 5 strict pull-ups 7 kipping pull-ups For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. … [Read more...] about Monday 200629