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Tag → Pullups

Monday 7/25/11 Posted by admin on July 24, 2011 • 9 Comments

Weighted Chinups 5-5-5-3-3-3
-Find a 3RM

then,

“Helen”
-Compare to 2/22/11

3 rounds for time of:
400m run
21 KB Swings
12 Pullups

Sunday 5/22/11 Posted by admin on May 22, 2011 • Comment

HAPPY BIRTHDAY ANDY!

Deadlift, 2 sets of 5 reps, 1 set max rep
+5 lbs. from 5/13/11

then,

Deck of Cards:

Hearts = Pullups
Diamonds = Knee’s to Elbows
Spades = True Pushups
Clubs = Double Unders -or- lateral hops

*Do face value of exercise for suit on card.  Jack is 11, Queen 12, King 13 and Ace 14.  Joker is a 400M run


Wednesday 3/30/11 Posted by admin on March 29, 2011 • 5 Comments

Happy B-Day Tim S! Wish him a good one!

Birthday Boy!

5:00 Double Under Work

then,

5:00 max distance row

immediately followed by,

AMRAP in 7:00 of: (Time starts as soon as the 5:00 of rowing is finished: Total time = 12:00)

7 Pullups
5 Hang Power Clean, 135M, 95W

*Post distance rowed and total rounds to comments

Wednesday 2/2/11 Posted by admin on February 1, 2011 • 6 Comments

*Please note there is NO 6am class today. We will open at 9:30am.

February’s skill will be dead hang (or strict) pull-ups! Today you will test how many you can get in a row.

 Deadlift
-Find a new 5RM
then,
4×10 GHD Sit-ups

David working on push jerks

 

 

Tuesday 12/21/10 Posted by admin on December 20, 2010 • 8 Comments

Happy Birthday Keith!

Front Squat, find a 2RM

then,

3 rounds of:

Max rep pullups
50m Bear crawl
200m Run

Sunday 11/21/10 Posted by admin on November 20, 2010 • 3 Comments

Happy Birthday Martha!

7 rounds:

5 Front Squats 135m/95w
7 Pull-ups


Thursday 11/18/10 Posted by admin on November 17, 2010 • 12 Comments

Hang Power Snatch 1-1-1-1-1-1-1

then,

5 Rounds of:

10 Pullups
Rest :30
10 Ring Dips
Rest 1:30

*Post loads to comments