Deadlift
– 1 Rep Max
Pullup
– 4 x Max Reps
Snatch Pulls
– 5 x 3 Reps
Snatch High Pulls
– 5 x 1 Reps
Hanging L Raises
– 5 x 10 Reps
Tag: Pullup
Categories
2010-01-13 UGS WOD
4 Rounds
1a. 3 Handstand Pushups
1b. 1 Rope Climb
4 Rounds
2a. 6 KB Snatch & Press
2b. 10 BB Rows
4 Rounds
3a. Max Tarzan Pullups
3b. Max Ring Pushups
100 Sledge Strikes
Pullup
– 1 Rep Max
Deadlift
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps
Clean Pull
– 5 x 3 Reps
Clean High Pull
– 5 x 1 Reps
Snatch
– 2 Rep Max
Front Squat
– 8 x 2 Reps
Pullup
– 4 x 25 Reps
Weighted Situp
– 5 x 10 Reps
Pullup
– 2 Rep Max
Snatch
– 8 x 2 Reps
Barbell Lunges
5 x 5 Reps (Each Leg)
Categories
2010-01-06 UGS WOD
4 Rounds
1a. 10 Ring Dips
1b. 5 Weighted Pullups
4 Rounds
2a. Max Tactical Pushups
2b. 50′ Rope Pull & 50′ Tire Row
5 Rounds
3a. 5 KB Snatch & Press
3b. 20 Tread Chops
Tabata Circuit (20/10)
– Press 8 x 30 Seconds
– Rower 8 x 30 Seconds
– Jumping Pullup 8 x 30 Seconds
– Wall Ball 8 x 30 Seconds
Categories
2009-12-30 UGS WOD
5 Rounds:
1a. 3 Handstand Pushups
1b. 1 Rope Climb
4 Rounds:
2a. Max Weighted Pullups
2b. 6-10 Alternating Presses
4 Rounds:
3a. 6 Hang Cleans
3b. 100′ Overhead Lockout Walk
3 Rounds:
4a. 10 Knees to Elbows
4b. 10 One Arm Sledge Strikes
Deadlift
8 x 2 reps
Pullup
1 Rep Max
Weighted Good Mornings
5 x 5 reps
Press
8 x 2 @ 60-80%
15 Minute AMRAP:
– 6 Pullups
– 9 Pushups
– 12 Situps