7 thrusters 70kg
14 burpees
21 pull ups
14 burpees
7 thrusters 70kg
time 5mins 59secs
was gunning for sub 5 but lost it on the last set of thrusters, broke them 3, 2, 2
Showing posts with label pull ups. Show all posts
Showing posts with label pull ups. Show all posts
Thursday, 27 May 2010
Saturday, 20 March 2010
Saturday at Mavericks
Supposed to be a rest day but really wanted to train so went up to Mavericks. Wanted to do something with the atlas stone, tire, farmers walks and dumb bells so came up with this
10min amrap
2 x 10m farmers walks 120kg ( 60kg each hand )
3 atlas stone lifts to chest height ( 80kg )
4 tire flips
3 full rounds
5mins rest
8min amrap
5 pull ups
5 burpees
9 full rounds plus 2 pull ups
5 mins rest
one handed clean and jerk with the dumb bells
right hand 40kg, 35kg, 32.5kg, 30kg, 27.5kg, 25kg
left hand 25kg, 27.5kg, 30kg, 32.5kg, 35kg
failed at 45kg with right hand and 40 with left hand so thats something to work on
That was superb session today
10min amrap
2 x 10m farmers walks 120kg ( 60kg each hand )
3 atlas stone lifts to chest height ( 80kg )
4 tire flips
3 full rounds
5mins rest
8min amrap
5 pull ups
5 burpees
9 full rounds plus 2 pull ups
5 mins rest
one handed clean and jerk with the dumb bells
right hand 40kg, 35kg, 32.5kg, 30kg, 27.5kg, 25kg
left hand 25kg, 27.5kg, 30kg, 32.5kg, 35kg
failed at 45kg with right hand and 40 with left hand so thats something to work on
That was superb session today
Thursday, 11 February 2010
Wednesday, 27 January 2010
Wednesday 27th January
Deadlifts
5 x 77.5kg
5 x 87.5kg
8 x 100kg
strict pull ups x 3 sets
9, 5, 4 reps. Kept these as strict as possible
10 min amrap
5 front squats 50kg
10 clapping push ups
8 rounds + squats + 1 push up
really good session - was shocked at the strict pull up numbers.
5 x 77.5kg
5 x 87.5kg
8 x 100kg
strict pull ups x 3 sets
9, 5, 4 reps. Kept these as strict as possible
10 min amrap
5 front squats 50kg
10 clapping push ups
8 rounds + squats + 1 push up
really good session - was shocked at the strict pull up numbers.
Friday, 26 June 2009
WOD CF.com
Friday CF.com WOD modified
amrap 20min
500m row
max pull ups
5 rounds
rows - 1.43/1.52/1.59/1.59/2.00
pull ups 15/10/11/10/10
Calves are still in bits from Tuesday so changed the wod to rows instead of 400m run...bad idea when the hobo gym thermometer is reading 30+ degrees...Im Scottish, Im not designed for heat
amrap 20min
500m row
max pull ups
5 rounds
rows - 1.43/1.52/1.59/1.59/2.00
pull ups 15/10/11/10/10
Calves are still in bits from Tuesday so changed the wod to rows instead of 400m run...bad idea when the hobo gym thermometer is reading 30+ degrees...Im Scottish, Im not designed for heat
Sunday, 21 June 2009
WOD
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Time 34mins 27secs and 35 sets to complete
Thursday, 18 June 2009
WOD
Thursday WOD
50 wall ball
50 pull ups
35 wall ball
35 pull ups
20 wall ball
20 pull ups
used 23pound ball to 8 and a bit foot target
Time - 13mins 40secs
Very happy with this - managed all wall ball with no breaks. Gamed the pull ups into sets of 5 from the start.
50 wall ball
50 pull ups
35 wall ball
35 pull ups
20 wall ball
20 pull ups
used 23pound ball to 8 and a bit foot target
Time - 13mins 40secs
Very happy with this - managed all wall ball with no breaks. Gamed the pull ups into sets of 5 from the start.
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