Tag Archives: pull-up

WOD 20150901

  

Deadlift10 x 3 x 67,5% of 1RM (115 Kg/ 255 lbs)

  • Done the deadlifts with EMOM. Meaning 3 deadlifts Every Minute of the Minute for 10 minutes rest time being around 50 seconds for each set. 

Conditioning 

10 Rounds for Time

5 Pull-ups

10 Kettlebell Swings (28 Kg KB)

Time: 11:47

WOD 20141025

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Kettlebell Swings
5 x 10 x 20 Kg

Kettlebell One Hand Swings
5 x 10 x 20 Kg (Each hand)

Turkish Get-Ups
5 x 1 x 20 Kg

10 Min EMOM
3 x Chest to Bar Pull-ups

Ring Support
10 x 20 s hold (40 s rest)

10 Min EMOM
3 x Ring Dips

WOD20140906

Murph
For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Time: 1:01:36. Next time sub 60 minutes. 😀

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WOD 20140611

Shoulder Press 5-3-1

5 x 43 Kg
3 x 45,5 Kg
1 x 48 Kg

WOD

Every 3 minutes for as long as possible complete

2 rounds of:
10 overhead squats ( 34Kg/75 lbs )
10 pull-ups

Managed to follow the routine until the third round ended (9 minutes mark) just after doing 3 pull-ups. After that I just continued until 12 minutes was gone. So I got altogether 7 rounds.

WOD 20140320

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Back squat 3 x 5
102,5-90-97,5

Shoulder press
3 x 5 x 50 Kg

For time:
21-15-9
Body weight deadlift
Pull-ups
24 Kg Kettlebell swing
Push ups legs raised 20″
20″ box jump
15:14