3 rounds for time:
– 400m Run
– 30 Overhead Squats (75/55)
– 21 Pullups
Tag: Pullup
Seven rounds for time:
– 3 Front squat (185/135)
– 7 L Pullups
Categories
2011-01-11 WOD
Four Rounds
1a. 8 Pullups
1b. 8 KB Step Ups
Four Rounds
2a. 8 Hang Cleans
2b. 8 Jumping Squats
Four Rounds
3a. 200′ Farmer’s Walk
3b. 8 Weighted Situps
“Bull”
Two rounds for time:
– 200 Double Unders
– 50 Overhead Squat (135/95)
– 50 Pullups
– Run 1 mile
AMRAP – 13 Minutes:
– 5 Chest to bar Pullups
– 5 Ring Dips
– 3 Burpees
Three rounds for time:
– 10 Weighted Pullups
– 30 Hip Extensions
Categories
2010-12-27 UGS
Five Rounds
1a. 5 Sandbag Clean & Press
1b. Submax Pullups
Three Rounds
2a. 6/6 KB Bulgarian Split Squat
2b. 100′ Med Ball Hand Walk
Two Rounds
3a. 5/5 KB Snatch
3b. 5/5 KB Press
3c. 10 Goblet Squat
3d. 10 Goblet Lunges
3e. 10 1 Arm Rows
3f. 20 KB Swings
100 Sledge Strikes
Three rounds for time:
– Run 400 meters
– 15 Pullups
– 50 Air Squats
– 15 Pullups
Categories
2010-12-20 UGS
Five Rounds
1a. 5 Sandbag Clean & Press
1b. Submax Pullups
Three Rounds
2a. 6/6 KB Bulgarian Split Squat
2b. 100′ Med Ball Hand Walk
Two Rounds
3a. 5/5 KB Snatch
3b. 5/5 KB Press
3c. 10 Goblet Squat
3d. 10 Goblet Lunges
3e. 10 1 Arm Rows
3f. 20 KB Swings
100 Sledge Strikes
Squat Snatch
– 5 x 3 Reps
AMRAP – 12 Minutes
– 6 Pullup
– 9 Mountain Climbers
– 12 KB Swings