Tag Archives: chin-ups

WOD 20141027

IMG_2466

Back Squat
3 x 5 88,5 Kg

Z-Press
3-4 x 2 (heavy)
work up to heavy double do at least 3 sets on this weight
4 x 2 x 45,5 Kg

Chest supported row
5 x 6 medium heavy
6 x 45,5 Kg warm-up
Workout
6 x 56,5 Kg
5 x 6 x 61,5 Kg

10 Min EMOM
3 x Close grip bench press 61,5 Kg
3 x Ring Chin-ups

WOD 20140620

IMG_1950
3 x 70 Kg (155 lbs)
3 x 70 Kg (155 lbs)
3 x 66,2 Kg (135 lbs + 5 Kg)
3 x 66,2 Kg (135 lbs + 5 Kg)
3 x 66,2 Kg (135 lbs + 5 Kg)
5 times:
10 x tire tipping
10 Burpees tire jump

Strict Chin Ups 4 x max reps
7
8
8
8
12 x Kipping pull-ups 

 

WOD 20140122

Warm-Up
 
500 m Row
 
2 Times the following:
150 Jump rope
15 Squats
15 Hindu Push-ups
15 Knee Hugs
15 Back Extension
15 Front Rolling Bridge
15 Back Rolling Bridge
 
Workout
 
Squat 3 x 5
20-40-70-90
95 x 5
 
Shoulder Press 3 x 5
20-30-40-45
50 x 5
 
Deadlift 1 x 5
60-80-120-135
140 x 5
 
Chin-Ups 3 x 5
5 x BW
3 x 8 Kg x 5

3 times for time
1 min row
5 pull-ups
10 burpees
6:15