Tag Archives: Pullups

Pullups and Front Squats then Snatch, Renegade Rows, Lunges and Situps

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5 rounds

  • 8 x Front Squat @ 60%
  • Rrest 20 seconds
  • 8 x Wide Grip Pullup
  • Rest 2 minutes

Then 5 rounds for time

  • 10 x Hang Power Snatch @ 65lbs
  • 15 x Renegade Rows (r+l=1rep) @ 12kg
  • 20 x Alternating Golbet Lunges @ 24kg (total 10 per leg)
  • 25 x Abmat Situps

Results: Front Squats Squats @ 230lbs. Metcon 25:45… super hard.

Strict Press then Pullups, DL and Burpees

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5 rounds work up to a heavy

  • 6 x Strict Press

Then 2 rounds of

  • 10 x TRX Tricep Extensions
  • 10 x Pushups

Then AMRAP in 12 minutes (WODwell’s “High Noon” WOD)…

  • 12 x Pullups
  • 9 x Deadlifts @ 185lbs
  • 6 x Burpees

Results: Strict Presses 115lbs. Metcon 5 rounds plus 9 reps.

Core Work then Sumo Deadlifts and Jackie

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4 rounds, rest as needed between rounds

  • 10 x Stability Ball Forearm Saw
  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Right
  • 10 x Stability Ball Knee Tucks

4 rounds of

  • 3 x Sumo Deadlift @ 285lbs/130kg

Then every 3 minutes for 9 minutes

  • 25 x Hip Thrusts @ Bodyweight

Then for time, Jackie Benchmark WOD

  • Row 1000m
  • 50 x Thrusters @ 20kg (empty bar)
  • 30 x Pullups

Results: Used 155lbs/70kg for the Hip Thrusts. Jackie should be around 9 minutes but ended at 10:30.