Pull-Up

For time:
25 walking lunges
20 pull-ups
50 box jumps, 20-inch box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, 2 pood
30 sit-ups
20 hang squat cleans, 35-lb. dumbbells
25 back extensions
30 wall-ball shots, 20-lb. ball
3 rope climbs, 15-ft. rope

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Box Jump Clean Dip/Ring Dip/Tricep Dip Double-Under Kettlebell Swing Lunge Pull-Up Rope Climb Sit-Up Toes-to-Bar/Knees-to-Elbows Wall Ball Shot

Back Extension/Hip Extension Wods Box Jump Wods Clean Wods Dip/Ring Dip/Tricep Dip Wods Double-Under Wods Kettlebell Swing Wods Lunge Wods Pull-Up Wods Rope Climb Wods Sit-Up Wods Toes-to-Bar/Knees-to-Elbows Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com

Wednesday 150617

Wednesday 150617

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
10 handstand push-ups
20 hip extensions

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Handstand Push-Up Pull-Up

Back Extension/Hip Extension Wods Handstand Push-Up Wods Pull-Up Wods

Competitions:

Source: www.crossfit.com

Saturday 150613

Saturday 150613

Shoulder press 1-1-1-1-1-1-1 reps
Weighted pull-up 1-1-1-1-1-1-1 reps

Wod Type: Main Site Daily WODs

Movements: Pull-Up Strict Press (Shoulder Press)

Pull-Up Wods Strict Press (Shoulder Press) Wods

Competitions:

Source: www.crossfit.com

Tuesday 150609

Servais

Servais

For time:
Run 1.5 miles
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-meter sandbag carry (heavy)
1-mile farmers carry with 45-lb. dumbbells

Wod Type: Main Site Daily WODs

Movements: Burpee Farmer's Carry Pull-Up Push-Up Run/Running Weighted Walk/Run

Burpee Wods Farmer's Carry Wods Pull-Up Wods Push-Up Wods Run/Running Wods Weighted Walk/Run Wods

Competitions:

Source: www.crossfit.com