Tag Archives: Pullups

Pullups, Man Makers and Wallwalks

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EMOM fro 10 minutes

  • Even Rounds – 3 x L-Sit Pullups
  • Odd Rounds – 5 x Barbell Reverse Rows

Then AMRAP in 10 minutes (Street Parking HEL Vault WOD)

  • 3 x Barbell Man Makers @ 80lbs
  • 1 x Wall Walk

*** Barbell Man Maker = Deadlift + Bent Over Row + Hang Squat Clean Thruster ***

Results: Metcon 10 rounds plus 2 reps, light weight makes it harder than it looks.

T2B and Front Squats then Pullups and Goblet Squats

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5 rounds of

  • 3 x Strict Toes to Bar with slow eccentric descent 3xx2
  • 3 x Front Squats with slow eccentric descent 3xx2 @ 70-75%

Then 21-15-9 of

  • Strict Pullups
  • RFE Goblet Squats @ 24kg Left Leg Raised
  • RFE Goblet Squats @ 24kg Right Leg Raised

Results: Used 155lbs for the FS. Metcon 10:53.

Core Work then Deadlifts, Pullups, KBS, Rows and Pushups

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3 rounds

  • 8 x KB Clean and Front Rack Squat with KB on Left Shoulder
  • 8 x KB Clean and Front Rack Squat with KB on Right Shoulder
  • 8 x Alternating Halos (around clockwise+around counter-clockwise = 1 rep)
  • 8 x Lying Leg Raises with Arms Locked out and KB directly over chest
  • 5 x Windmills with KB in Right Hand
  • 5 x Windmills with KB in Left Hand

Then take 5 rounds and work up to a heavy Deadlift

  • 8 x Staggered Stance Landmine Deadlift Left
  • 8 x Staggered Stance Landmine Deadlift Right
  • 3 x Chest to Bar Pullups

Then 4 rounds for time

  • 30 x Pushups
  • 20 x Kettlebell Swings @ 32kg
  • 10 x Deadlift plus Barbell Row @ 115lbs

Results: Used 16kg for the core work… its all about the form. LM Deadlift 25-45-65-75-80lbs… grip on the fat bar was the issue. Metcon 15:01.

Bench Press then Pullups, Row and Ring Dips

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5 rounds to work up to a heavy

  • 5 x Bench Press

Then inspired by the Crossfit Semifinals Event 4 from Australia…

AMRAP in 2 minutes of

  • 15 x Pullups
  • 15 Cal Row
  • Max Reps Ring Dips

Rest 2 minutes and repeat either until 60 Dips are completed or 4 rounds are complete, resting 2 minutes between each round.

Results: Bench Press 135-155-175-185(Failed)-165lbs. Metcon 16-(13)29-(12)41-(11)52 reps.