Posts tagged Pullups
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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Workout of the Day - January 31, 2019

Partner Wod 

1000m Row
2 rds of
-10 T2 B (L2: K2arms, L3: knee ups)
-10 Russian KB swings (Rx: 2pood/1.5pood, L2: 1.5pood/1pood, L3: lighter)
-10 hollow rocks (Rx: straight legs with arms behind ears the whole time, L2/3: bend knees or arms in front of ears)
-200 DUs (L2: 100DUs, L3: 600 JR)
2 rds of 
-10 Pull-ups (Rx: strict, L2: kipping or butterfly, L3: band)
-10 American KB swings 
-10 hollow rocks 

500m Row
2 rds of
-10 T2B 
-10 Russian KB swings
-10 hollow rocks 
-200 DUs
2 rds of 
-10 Pull-ups 
-10 American KB swings 
-10 hollow rocks 

Then Mobility and Stretch Work

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Workout of Day -January 21, 2019

Announcement:
MLK Monday schedule
10am WOD
5pm WOD

MLK Monday
2 rounds
19 Wall Ball (20/14)
29 Pullups (RX is strict/L2 is kipping or butterfly)
39 cal row
19 Man Makers (25lb DB /15lb DB )
68 Mountain Climbers

Martin Luther King was Born on January 15th 1929. He was assassinated April 4th 1968. He was 39 years old

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