Posts tagged Pullups
Workout of the Day - July 17, 2019

Skill
Handstand/Handstand Walk Practice

Conditioning
“Dirty Thirty”
For Time:
- 30 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 30 Jumping Pull-Ups
- 30 Kettlebell Swings (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 30 Lunges
- 30 Knees-to-Elbows (L2: Clam Crunches)
- 30 Push Press (Rx: 45#/35#, L2: 35#/25#)
- 30 Supermans
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Burpees
- 30 Double Unders (L2: 75 Singles)

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Workout of the Day - June 8, 2019

PARTNER WODS

Part A “The Break Up”
EMOM for as long as possible:
- 1st minute = 1 Push Press + 1 Burpee
- 2nd minute = 2 Push Presses + 2 Burpees
- 3rd minute = 3 Push Presses + 3 Burpees
- etc…
Weights = Rx: 125#/85#, L2: 105#/70#, L3: 85#/55#

- 10 minute rest -

Part B “The Make Up”
6 Rounds for time (Alternating):
- 5 Squat Cleans (Rx: 115#/75#, L2: 95#/65#, L3: 75#/55#)
- 10 Pull-ups (L2: Band)
- 200m Row
One Partner completes a round while the other performs a max Wall Sit, then rests.

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Workout of the Day - May 25, 2019

“Murph”
For time:
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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.

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Workout of the Day - March 29, 2019

Strength:
Weighted Pull-ups:
- 3x3

WOD
9 Minute AMRAP:
- 3 Deadlifts (Rx: 225#/155#, L2: 185#/125#, L3: 155#/95#)
- 3 Chest to Bar (L2: Pull-ups, L3: Banded Pull-ups)
- 6 Deadlifts (Rx: 225#/155#, L2: 185#/125#, L3: 155#/95#)
- 6 Chest to Bar (L2: Pull-ups, L3: Banded Pull-ups)
- Continue in increments of 3
Score = Total reps

Cool Down
3 Rounds:
- 30 Second Hollow Hold
- 30 Russian Twists (total)
- 30 Second Superman

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