Blog Search

13.2

By: 0

Pull-up Challenge Day 4
2-2-2-1-1

Skill/Strength: Strength
Shoulder Press for load:
#1: 5 reps @ 58.5%
#2: 5 reps @ 67.5%
#3: 5 reps @ 76.5%

Add 5lbs to 1RM
Max reps on last set.
Lift every 4 min

WOD: Conditioning
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (115/75#)
10 Deadlifts (115/75#)
15 Box Jumps (24/20″)

Finish: Gymnastics
8 Min EMOM of:
10 Pull Ups
25 Air Squats

By: 0

Pull-up Challenge Day 2
2-1-1-1-1

Skill/Strength: Strength
Bench Press for load:
#1: 5 reps @ 58.5%
#2: 5 reps @ 67.5%
#3: 5 reps @ 76.5%

Add 5lbs to 1RM
Max reps last set.
Lift every 4 min.

WOD: Conditioning
12 Min AMRAP of:
3 Power Snatch (135/95)
10 Pull Ups
30 Double Unders

Goal: 4+ rounds

Finish: Gymnastics
2 x Max Chin Hold

Macho Man

By: 0

Pull-up Challenge Day 1
1-1-1-1-1

Skill/Strength: Strength
Shoulder Press for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%

WOD: Conditioning
EMOM for as long as possible (20 min cap)
3 Power Clean (185/135)
3 Front Squats
3 Jerks

Score is total rounds only

Finish: Recovery
Find a friend and stretch

12.3

By: 0

Skill/Strength: Strength
Shoulder Press for load:
#1: 5 reps @ 67.5%
#2: 3 reps @ 76.5%
#3: 1 rep @ 85.5%

Lift every 4 minutes

WOD: Conditioning
Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps (24/20″)
12 Push Press (115/75#)
9 Toes-to-bar

Finish: Recovery
Take a few minutes to roll out and stretch

Seeing Double

By: 0

Skill/Strength: Strength
Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Lift every 3 minutes
Progressive loading. Final set should approach failure (85%+)

WOD: Conditioning
5 RFT:
50 Double Unders
20 Double Wall Balls

Time Cap 17 mins

Finish: Core
3 Round of:
:30 Hollow Hold
:30 Superman Hold
:30 Rest