Tag Archives: Pullups

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.

Presses and Pullups, then Power Clean, Dips and Bike

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4 rounds to work up to a heavy

  • 8 x Strict Press

Then every 3 minutes for 9 minutes

  • 8 x Strict Press @ 75% of above max weight
  • 8 x Strict Pullup

Then for time (inspired by WODWell’s Holton Triple WOD)…

  • 21 x Hang Power Clean @ 80lbs/36kg
  • 21 x Ring Dips
  • 1000m Bike or 400m Run
  • 15 x Hang Power Clean
  • 15 x Ring Dips
  • 1000m Bike or 400m Run
  • 9 x Hang Power Clean
  • 9 x Ring Dips
  • 1000m Bike or 400m Run

Results: Press 75-95-105-110lbs (only 7 reps in last round). Used 75lbs for part 2. Metcon 12:04.