Tag Archives: Pullups

Deadlifts then Snatches, Pullups and DUs

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Every 3 minutes, for 18 minutes (6 sets)

  • Set 1 – 5 x Deadlift @ 200lbs
  • Set 2 – 4 x Deadlift @ 220lbs/100kg
  • Set 3 – 3 x Deadlift @ 240lbs/110kg
  • Set 4 – 2 x Deadlift @ 255lbs/115kg
  • Set 5 – 2 x Deadlift @ 265lbs/120kg
  • Set 6 – 4-6 x Deadlift @ 240lbs/110kg

For time:

  • 60 x Double-Unders
  • 30 x  Snatches @ 65lbs/30kg
  • 30 x Pull-Ups
  • 40 x Double-Unders
  • 20 x  Snatches
  • 20 x Pull-Ups
  • 20 x Double-Unders
  • 10 x Snatches
  • 10 x Pull-Ups

Results:  For the Metcon 14:36.

Front Squats and Handstand Hold then Felix the Cat Hero WOD

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5 rounds

  • 4 x Fronts Squat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 90 seconds

Then 6 rounds for time

  • 9 x Burpees
  • 9 x Box Jumps
  • 9 x Strict Pullups
  • 9 x Thrusters @ 75lbs
  • 9 x Toes to Bar

Results:  Front Squats:  115-135-155-175-185lbs.  For the metcon 22:38.

Weighted Dips and Toes to Bar then Pullups, BJs and KBS

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AMRAP in 16 minutes of (adapted from Atomic CF “Call me an Uber”)

  • 5 x Strict Pullups
  • 10 x Box Jumps
  • 15 x Kettlebell Swings

Then EMOM for 12 minutes

  • Even Round – 5 x Weighted Dips
  • Odd Round – 5 x Strict Toes to Bar

Results:  Metcon 7 rounds plus 3 Pullups.

Row, Thrusters and Pullups

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Continuing a good Invictus week, took this one from their May 25 WOD.

4 rounds

  • 5 x Thrusters

Three rounds for time

  • Row 500m
  • 30 x Thrusters @ 65lbs
  • 20 x Pullups
  • Rest 2 minutes

Results:  Thrusters – 65, 75, 95, 105, 115lbs.  Metcon times for each round not including rest – 8:16, 8:59, 9:01. Total time including all 3 rest periods rest 26:16.