Tag Archives: Pullups

Front Squats then Street Parking’s Athena WOD

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Take 15 minutes and work up to a heavy

  • 5 x Front Squat

Rest 3 minutes then

  • Max Reps Front Squat @ 65% of Max reached above

Then Street Parking’s Athena Vault WOD…

AMRAP in 4 minutes

  • 8 x Pullups
  • 12 x DB Push Press @ 12kg

Rest 1 minute, then AMRAP in 4 minutes

  • 12 x Pushups
  • 8 x Double DB Snatch @ 12kg

Rest 1 minute, then AMRAP in 4 minutes

  • 8 x Pullups
  • 12 x DB Push Press

Rest 1 minute, then AMRAP in 4 minutes

  • 12 x Pushups
  • 8 x DB Push Press

Results: Front Squat 185lbs (new 5 RM). Part 2 – 15 reps @ 120lbs. Athena – 16 rounds.

Bench and Pushups then Pullups and Handstand Hold

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Every 3 minutes for 12 minutes

  • 5 x Bench Press @ 70-75% of 1RM
  • 10 x Plyometric Pushups

Then EMOM for 10 minutes

  • Even Minute – 6-8 x Strict Pullups
  • Odd Minute – 30 second Handstand Hold

Then 3 rounds of

  • 10 x Weighted Side Plank Crunches each side @ 5kg
  • 10 x Knee Tucks

Results:Used 155lbs for the Bench. Had to break up the plyo pushups near the end. Pullups 8-6-6-6-4+1+1.

Crossfit Open WODs 21.3 (Scaled) and 21.4

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For total time

  • 15 Front Squats @ 65lbs (this is the women’s weight, men Rx is 95lbs)
  • 30 Toes to Bars
  • 15 Thrusters @ 65lbs

Then, rest 1 minute before continuing with:

  • 15 Front Squats @ 65lbs
  • 30 Pullups
  • 15 Thrusters @ 65lbs

Then, rest 1 minute before continuing with:

  • 15 Front Squats @ 65lbs
  • 30 Chest to Bar Pullups
  • 15 Thrusters @ 65lbs

Record total time for that part and then take 7 minutes and work up to a heavy complex

  • 1 x Deadlift
  • 1 x Clean
  • 1 x Hang Clean
  • 1 x Jerk

Results: 21.3 – 15:40. 21.4 – 130lbs (Power Clean and Hang Power Clean). After time was up did one more 21.4 complex @ 135lbs.

Strict Press and Pullups, then HPCs and Thrusters

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Every 3 minutes for 15 minutes

  • 3 x Strict Press
  • Rest 30 seconds
  • 6-8 x Strict Pullups

Then the ‘Bad Mouth’ WOD published by Wodwell on Instagram

For time 15-12-9 of weight from above

  • Hang Power Cleans @ 95lbs
  • Thrusters @ 95lbs

Results: Strict Press 135lbs (old 3RM was 130lbs). Got 4 rounds of 8 pullups unbroken, last round only 6 reps. Metcon 7:43.

Presses and Rows then KBS, Burpees, Pullups and Presses

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5 rounds

  • 6 x Strict Press
  • Rest 30 seconds
  • 5 x Bent Rows @ 24kg per side
  • Rest 90 seconds

Then for time

  • 15 x Kettlebell Swings @ 32kg
  • 5 x Burpees
  • 30 x Dumbbell Push Press @ 16kg
  • 5 x Burpees
  • 45 x Pullups
  • 5 x Burpees
  • 30 x Dumbbell Push Press @ 16kg
  • 5 x Burpees
  • 15 x Kettlebell Swings @ 32kg

Results: Strict Press 65-80-95-105-115lbs. Metcon 9:40. Not bad for having come up with this myself. Was wanting something between 8 and 12 mins and hit that right on.