Tag Archives: Pullups

Back Squats, Pullups and Lunges

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5 rounds and work up to a heavy

  • 3 x Back Squat

Then 2 rounds of

  • 6 x Back Squat @ 85-90% of above weight

Then 4 rounds for time of

  • 10 x Weighted Lunge each leg @ 20kg (do all reps on one side then switch to the other)
  • 8 x Strict Narrow Grip Pullup

Results: 135-185-205-225-235lbs/107kg. Used 205lbs/93kg for part 2. Metcon 7:47 using a Sandbag.

Bench Press then Pullups, Bike and DB Snatch

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3 rounds

  • 5 x Bench Press @ 90% of 3RM set last time

Then the “Smash Brothers” WOD from wodwellcf on Instagram….

5 rounds for time

  • 12 x Pullups
  • 1000m Bike or 400m Run
  • 24 x Alternating Dumbbell Snatch @ 20kg (total, 12 per side)

Results: Used 77kg/170lbs for the Bench. Metcon 25:58.

Presses, Pullups, KBS and T2B

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4 rounds increasing weight each round if possible

  • 8 x Strict Press

Then 2 rounds of

  • 12 x Push Press @ max weight from above
  • Max Unbroken L-Sit Pullups

Then AMRAP in 15 minutes

  • 21 x Kettlebell Swings @ 32kg
  • 15 x DB Push Press @ 18kg per hand
  • 9 x Strict Toes to Bar

Results: Strict Press 34-43-48-50kg(fail on 8th rep). Part 2 used 48kg… 10 and 7 Pullups. Metcon 4 rounds plus 8 reps. Full power today…💪