Skills:strict pull-ups
EMOM for 4 minutes: 3 weighted pull-ups w/ 9 lb KB
2 min rest
EMOM for 4 minutes: 2 weighted pull-ups w/ 13 lb KB
2 minute rest
Max set of strict pull-ups in 1 minute: 6 pull-ups
*
WOD as rx’d
5 strict pull-ups; 15 GHD sit-ups; 10 ball slams w/ 30# slam ball
– completed 3 rounds + 2 strict pull-ups
*
– m1min L sit hold (did a few seconds)
– 200 m farmers carry w/ 35# yellow plates
– 200m farmers carry w/ 70# KB in left hand and #80 KB in right hand. (Breck made me aware of the unequal weight as I was done)
Skills:strict pull-ups
3 Strict Pull-ups w/ vest & 20# KB x 4
2 Strict Pull-ups w/ 70# KB x 3
2 Strict Pull-ups w/ 55# KB x 1
Max set of strict pull-ups in 1 minute: 18 pull-ups
WOD as rx’d
6 rds + 11 reps
1 min L-sit hang
200m Plate Pinch Carry w/25#
200m Farmers Carry w/55#
Skills:strict weighted pull-ups
3 Strict Pull-ups w/15# vest and 10#DB=25#
2 Strict Pull-ups w/15# vest and 15#DB=30#
Max set of strict pull-ups in 1 minute: 21 (had 20 at end of min I think then did 1 more)
WOD as rx’d +
4 rds+1 ghd sit up
200m Plate Pinch Carry w/15# plates
200m Farmers Carry w/25#DB’s
Strength
Did all rounds with no weight, most strict pull ups I’ve done in awhile.
Wod w/ 1 strict pull up and 5 butterfly pull ups
4 rds + 5 pull ups
Farmers carry w/ 10# plate
30 sec L hold
Skills: strict weighted pull ups
Didn’t keep with exact Rep scheme.
Did a few with 20 lb vest. Then switched to 8 lb DB
WOD w/10# WB, mix iPod strict & kip plu
5 rds +5 plu
Tough treadmill work out this morning
About 40 minutes, ~3 miles, 36 PU, 60 air squats, sprints, tempo and running.
Skills:strict pull-ups
EMOM for 4 minutes: 3 weighted pull-ups w/ 9 lb KB
2 min rest
EMOM for 4 minutes: 2 weighted pull-ups w/ 13 lb KB
2 minute rest
Max set of strict pull-ups in 1 minute: 6 pull-ups
*
WOD as rx’d
5 strict pull-ups; 15 GHD sit-ups; 10 ball slams w/ 30# slam ball
– completed 3 rounds + 2 strict pull-ups
*
– m1min L sit hold (did a few seconds)
– 200 m farmers carry w/ 35# yellow plates
– 200m farmers carry w/ 70# KB in left hand and #80 KB in right hand. (Breck made me aware of the unequal weight as I was done)
3 Strict Pull-ups w/ 10# KB x 4
2 Strict Pull-ups w/ 20# KB x 4
Max Consecutive Strict Pull-ups = 15
WOD as Rx’d = 5 + 2 anch. ab mat sit-ups
3 strict pull-ups w/20#
9 strict pull-ups
WOD w/GHD’s:
3 rounds + 4 strict pull-ups (started with 4 L-Sit Pull-ups)
7-second L-Sit Hold
200m Plate Pinch Carry w/25#
200m Farmers Carry w/45#
Skills:strict pull-ups
3 Strict Pull-ups w/ vest & 20# KB x 4
2 Strict Pull-ups w/ 70# KB x 3
2 Strict Pull-ups w/ 55# KB x 1
Max set of strict pull-ups in 1 minute: 18 pull-ups
WOD as rx’d
6 rds + 11 reps
1 min L-sit hang
200m Plate Pinch Carry w/25#
200m Farmers Carry w/55#
Skills:strict weighted pull-ups
3 Strict Pull-ups w/15# vest and 10#DB=25#
2 Strict Pull-ups w/15# vest and 15#DB=30#
Max set of strict pull-ups in 1 minute: 21 (had 20 at end of min I think then did 1 more)
WOD as rx’d +
4 rds+1 ghd sit up
200m Plate Pinch Carry w/15# plates
200m Farmers Carry w/25#DB’s
Strength
Did all rounds with no weight, most strict pull ups I’ve done in awhile.
Wod w/ 1 strict pull up and 5 butterfly pull ups
4 rds + 5 pull ups
Farmers carry w/ 10# plate
30 sec L hold
3 kip weighted pull-ups 27# x 4EMOM
2 kip weighted pull-ups w 35#x 4EMOM
Max strict 9
Wod w 5 strict, 15 ghds, 14# slams
5 rounds + 2 strict
Pinch carry w/ 25# plates
Farmers carry w/ 55# kb’s
Attempted a hold (certainly wasn’t an L!)
Weighted pull-ups
25#
45#
Max – 18 strict pull ups
—
Wod. Rx’d.
6 rounds + 5 pull-ups
—
All core/strength
Strength
OHS (from rack)
5@75
5@95
5@115
5@135
5@155
5@165
Wod Rx+ = 4rds 6 ball slams
34/6’4″/216#
First set of weighted w/ 55# kb
Second set started w/ 70# know for 1.5 rds, then switched to 55#
1 min max: 14
Wod rx’d
5 + 21 reps
Core:
35# plates (broke at 150m)
55# kb unbroken
Weighted pull ups
4×3@45lb DB
4×2@55lb KB
3 strict pull ups with 70lb KB
Wod RX’D strict pull ups with GHD and 30lb slam ball
6 rounds+4 ball slams
Thanks for the push Brent had to push my pace to catch you
Core/grip strength with 20lb weighted vest
200m plate carry w/35lb plates
200m KB carry w/70lb Kettle bells
Good job Connor and Sam with the best on during the workout crazy!!!!
Vest*
Weighted Pull Ups
EMOM:4
3@45-45-35-30
EMOM:4
2@35-35-45-45
1 min max strict Pull Ups – 15
*
WOD rx
6 rds + 3 pu, all singles on the pull ups
Strength
Did yesterday’s back squat strength.
Up to 275#
9 Max Rep @ 225#
Strict pull ups with 20# ball.
Max rep worked on Butterfly
Wod
First 2 rounds attempted L-sit pull ups. Then did strict last 2 rounds.
GHD
4 rds + 4 GHD
Worked on strict pull ups.
Wod with kipping pull ups, 14 lb wb, and ghds
4 rounds + 8 ghds
Weighted pull-ups
25#
45#
Max – 15 strict pull ups
Wod Rx —
6 rounds + 2pull-ups
WOD (w/ 25# vest, 5 pull-ups, 15 GHD’s, 10 ball slams (30#)
3 rds+12 GHD’s
200m Plate Pinch Carry w/35# plates
200m Farmers Carry w/70#DB’s
4 x 0:15 sec. holds
Nice job Chad, Sam & Brent
Weighted pull ups with 20lbs
Did one set of two with an additional 20lb med ball between my ankles.
WOD Rx
6 rounds plus 2 strict pull ups